Lying Hamstring + ITB Stretch

Posted in Pink Lady® Core on


Stretching is an important part of any fitness routine and can be particularly beneficial for runners. It’s best to stretch warm muscles so make sure you include stretching as part of your post-run cool down. Whether or not you’re a runner stretching helps to improve your range of motion and increase muscle coordination.


Lying Hamstring & ITB (Iliotibial Band) Stretch

Runners often suffer from tight hamstrings that can cause lower back problems and lead to pulled muscles. Tight hamstrings also limit your range of motion, which has an impact on running stride, form and speed. To improve hamstring flexibility, try this lying hamstring stretch, which keeps the spine neutral where basic toe touches (forward bends) do not.

Lying Hamstring Stretch

Lie on your back with one leg bent and the other one straight – ankle knee and hip in line and no bend at the back of the knee. 

Keep the leg straight, hold onto the back of your thigh and bring it closer to your body to increase your flexibility. Allow the muscles to get used to one position before you try to increase the stretch. Hold for about 30 seconds.

If you are unable to reach the back of your leg or foot, wrap a towel or scarf around your foot and pull the ends towards you.

Do not try to get your leg closer by bending your knee. This will not help to increase the flexibility of the part of the hamstrings we are trying to lengthen.

ITB (iliotibial band) Stretch

Keep the leg supported in the band, soften the knee to take the tension off your hamstring, and cross the leg over your midline. Ensure both sides of the pelvis stay equally weighted on the floor.

Once the leg has crossed your midline straighten your knee until you feel tension on the outside of your thigh or upper hip. Hold for about 15 seconds.

Repeat on the other side

Strong Core?

Before starting our Runner To The Core series, you need to ensure you already have a strong core. Why not work your way through our Pink Lady® Core series?

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