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7 Hamstring Stretches That Relieve Tension
Sore hamstrings after a strenuous cardio sesh or lower-body day? These hamstring stretches can help.
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Hamstring Slider
If you have to rush to work from a difficult class and miss the post-workout cooldown, this hamstring stretch is easy to do from the comfort of your office space, using only your chair.
- Sit fully back in your chair and extend your left leg parallel to the floor.
- Place your hands on your knee and inhale.
- As you exhale, round your back and slowly slide your hands toward your foot as far as you can.
- Hold for one breath and slowly release back to starting position.
- Repeat on the other leg. Continue alternating sides for 1 minute.
- For a deeper hamstring stretch, keep your back flat instead of rounding it.
Originally in 8 Yoga Poses You Can Do in Your Desk Chair
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Hammie Twist
Many yoga moves are the ultimate mix of strengthening and stretching, like this position that works and stretches your hamstrings, butt, and quads.
- Stand near top of mat with feet together; hinge forward from hips and touch hands to floor a few inches in front of feet, keeping elbows bent.
- Lift left leg diagonally behind you toward right.
- Bending right knee, swing left knee back down behind right leg toward outside of right knee.
- Extend left leg behind you again as you straighten right leg; repeat.
- Do 10 reps, switch sides and repeat. Do 3 sets.
- MAKE IT HARDER: Touch left knee to right ankle.
Originally in The Yoga Booty Workout
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Hamstring TLC With a Twist
This modified lunge is a great way to loosen up those tight hamstrings.
- Stand with feet together, arms by sides.
- Lunge back with left leg, keeping leg straight and heel off floor; bend right knee 90 degrees and place hands on floor on either side of right foot. Hold for 3 counts.
- Straighten right leg and hold for 3 counts. Return to lunge for 3 counts.
Originally in The Relaxing Yoga and Dance Workout
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Butterfly
Spread your wings and let your muscles free with this simple, equipment-free stretch.
- Stand with your feet wide apart and your arms outstretched parallel to the ground.
- As you squat down, cross your arms.
- When you come up from your squat, extend your legs so you are on your tiptoes. Cross your arms above your head. This should look like a slow jumping jack.
- Repeat 16 times. Do 2 sets.
Originally in From Flab to Fab
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Open-Air Stretch
This stretch is especially useful for runners, who tend to overexert their leg muscles without letting them cool down.
- Lying down on your back, loop a towel around the ball of your foot and stretch the leg straight up.
- Keep both knees straight, with the opposite leg flat on the surface.
- Relax your ankle to stretch the calf and hamstring.
- Hold for 1 minute and repeat with the opposite leg
Originally in Stretches for Runners
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The Single-Leg Circle
This classic Pilates move is more challenging than it looks.
- Lie back on the mat with your arms by your sides and your palms facing down.
- Begin by pointing with your left foot, as if reaching out with your toes toward the ceiling, and rotate your leg slightly outward.
- Inhale, and trace a circle on the ceiling with your left leg, moving your whole leg but keeping your hips still. Don't lift your left hip off the floor.
- Trace the circle on the ceiling 5 times in a clockwise direction. Repeat in a counterclockwise direction.
- Switch legs and repeat 5 times.
Originally in Our Top 10 Thigh Exercises
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Bend and Stretch
This move is like the Elle Woods "bend and snap" but with an added bonus: It'll leave your legs feeling fresh.
- Get into downward dog position.
- Bend your knees toward the floor without touching the floor.
- Return to downward dog position.
- Do 2 sets of 10 reps, alternating bends and stretches.
Originally in From Flab to Fab
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