Hamstring stretch and twist

Bring out your foam roller: We will need it for another one of those “double duty exercises” or get 2 for 1, maybe even get 3 for 1 ;o).

The exercise can do “double duty” in at least 2 ways:

• Tempo
• Focus area

Tempo

• Perform the exercise slowly and with control (that is how I start out in the video)
• Perform the exercise in a more flowing and dynamic way – you are still in control (that is how I do it mainly in the video).

Focus area

• Hamstrings – you can achieve a dynamic stretch in your hamstrings
• Ribbasket – release tension in the myofascia
• Rotation – Mobilisation of the spine

 

While most people who have tried this exercise agree on that it is lovely afterwards, many don’t enjoy it while it lasts ;o). And that is simply because they hold a lot of tension and are very sensitive on the side of the upper thorax. Or as one client once said: “It isn’t as painful as it used to be” … ;o).

 

What to do about it

• Well … do the exercise regularly ;o).
• Use a rolled up blanket instead of the foam roller (that is actually a wonderful alternative in its own right).

 

NB: A small note of caution for this exercise: If you or your clients are suffering from osteoporosis, this is not an exercise I would recommend because you are lying on your ribs with a lot of body weight.

 

What is the exercise about?

• Firstly, you release tension in the upper thorax by rolling across your myofascia on the foam roller.
• You are stretching your hamstrings dynamically.
• We add some proprioceptive input to the side of our ribbasket and mobilise it.

 

What do I like about it?

• I am a big fan of dynamic stretching in general.
• And I am also a big fan of dynamic exercises.
• You can choose to make it a slow & controlled movement or a dynamic & controlled movement
• You can do the exercise without the foam roller.
• Since you release myofascial tension around the ribbasket you improve shoulder flexibility and ease your breath.
• It is fun to swing your leg and rotate.

 

What prop do you need?

The foam roller

 

Where to place the prop

On the side of your ribbasket

 

Which course/workshop is the exercise from?

• English title: “Achieving efficient movement – how to combine pilates with myofascial release”
• Danish title “Pilates and Fascia – sådan kombinerer du pilatesøvelser med fascia release” – new course date 6 June 2021

 

And here is the video …

Video length: 3:07 minutes