hamstrings Archives - yourdailysportfix.com yourdailysportfix.com Sun, 19 Mar 2023 14:23:05 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.2 https://yourdailysportfix.com/wp-content/uploads/2021/10/cropped-FAVICON_2-32x32.png hamstrings Archives - yourdailysportfix.com 32 32 How to Protect Your Hamstrings from Over-Stretching https://yourdailysportfix.com/how-to-protect-your-hamstrings-from-over-stretching/ Tue, 21 Mar 2023 10:13:42 +0000 https://yourdailysportfix.com/?p=22439 Many people begin practicing yoga as a way to increase their range of motion and overall flexibility, but deep stretching is not without risks. Each time a muscle is stretched, it puts a strain on the connecting tendons, which, over time, can weaken the tissue and lead to injury. This is especially true when it […]

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]]> Many people begin practicing yoga as a way to increase their range of motion and overall flexibility, but deep stretching is not without risks. Each time a muscle is stretched, it puts a strain on the connecting tendons, which, over time, can weaken the tissue and lead to injury. This is especially true when it comes to hamstrings, as poses such as standing forward fold and yogic split are a consistent part of many series and classes.

You don’t have to give up hamstring stretches completely, however. There are a few simple steps you can take to keep your muscles safe without sacrificing flexibility along the way.

Warm Up

This one may go without saying, but under no circumstances should you dive into poses such as yogic split without warming up first. Get your blood flowing and your muscles warm with about 10 minutes of dynamic movements such as a brief walk or some squats before gently easing into deeper stretches.

Focus on Strength

The best way to prevent a stretching injury is to strengthen the muscles you’re too looking to lengthen. Incorporate exercises such as hamstring curls and bridge pose with leg lifts into your routine to strengthen hamstrings and build resilience.

Don’t Push It

Wherever you are in your flexibility practice, it’s crucial to listen to your body. As tempting as it may be to push through pain when you’re working toward nailing a particular pose, ignoring your body’s signals is a surefire way to give yourself an injury. Stretch until you feel a mild discomfort, but ease off if the sensation starts to become painful.

The post How to Protect Your Hamstrings from Over-Stretching appeared first on yourdailysportfix.com.

]]> If You’re a Beginner, Try Out These Deadlift Variations https://yourdailysportfix.com/if-youre-a-beginner-try-out-these-deadlift-variations/ Fri, 13 Jan 2023 08:20:00 +0000 https://yourdailysportfix.com/?p=21741 If you aren’t lifting correctly, you can really hurt your back. Practicing deadlifts in your lower body workouts can help to strengthen the back, alleviate pain and make everyday chores easier. It is really important to make sure you have the correct technique whilst performing this move so you can target the areas you want […]

The post If You’re a Beginner, Try Out These Deadlift Variations appeared first on yourdailysportfix.com.

]]> If you aren’t lifting correctly, you can really hurt your back. Practicing deadlifts in your lower body workouts can help to strengthen the back, alleviate pain and make everyday chores easier. It is really important to make sure you have the correct technique whilst performing this move so you can target the areas you want to.

There are many variations of the deadlift for you to strengthen the back and also build your glutes, especially for beginners. Here are two of the best ones for you to try.

Kettlebell Deadlift

The kettlebell deadlift is a great version for beginners as it teaches you the proper technique and how to engage your upper body muscles. The core should always be engaged and the shoulder blades down and back. Push the hips backward and bring your upper body forward in one straight line parallel to the floor. Grab the kettlebell from the floor and push through your feet to stand and squeeze the glutes at the top. Lower the kettlebell back down to near the floor this is one rep. Try 10-12 reps.

Dumbbell Romanian Deadlift

The Romanian version of the deadlift targets the glutes and hamstrings without bending your knees and lowering the weights as much as the regular deadlift. Holding a dumbbell in each hand in front of the thighs, engage the core and send the hips back and the weights to the floor in front of your legs. Lower until just below the knees, feeling a stretch in the hamstrings. Keep your chest up and push through the feet to stand, squeezing your glutes at the top. Do 12 reps.

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]]> Leg Day Exercises To Do Instead Of Squats https://yourdailysportfix.com/leg-day-exercises-to-do-instead-of-squats/ Mon, 09 Jan 2023 16:19:00 +0000 https://yourdailysportfix.com/?p=21700 Sometimes you just don’t feel like squatting. Maybe you are having a weaker day, or you feel a little stiff, but that doesn’t mean you have to skip leg day completely. There are so many alternative exercises to squats that you can do that work just as well and target all the same muscles. Banded […]

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]]> Sometimes you just don’t feel like squatting. Maybe you are having a weaker day, or you feel a little stiff, but that doesn’t mean you have to skip leg day completely. There are so many alternative exercises to squats that you can do that work just as well and target all the same muscles.

Banded Lateral Walks

Place a mini resistance band above both knees and stand with your feet together with your hips back and knees bent. Step your left foot out to the side, followed by your right, and keep going for 5-6 steps, making sure you stay low and then come back the other way. Do this 4/5 times.

Staggered Stance Deadlift

Stand with one leg behind the other, the back heel should be off the ground, and take a kettlebell in one hand in front of your thighs. Push your hips back as you hinge the upper body forward, lowering the kettlebell down and keeping your back straight. Once you reach 90 degrees return to the start position. Do 10-12 reps on each side.

Good Morning Exercise

Stand straight with your feet shoulder-width apart and put the band underneath your feet and wrapped around your shoulders. Keeping the knees slightly bent and the back straight, push the hips back and the upper body forward, parallel to the floor. Feel the stretch in the hamstrings and come back up to start. Do 10-12 reps.

The post Leg Day Exercises To Do Instead Of Squats appeared first on yourdailysportfix.com.

]]> ersion="1.0" encoding="UTF-8"?> hamstrings Archives - yourdailysportfix.com yourdailysportfix.com Sun, 19 Mar 2023 14:23:05 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.2 https://yourdailysportfix.com/wp-content/uploads/2021/10/cropped-FAVICON_2-32x32.png hamstrings Archives - yourdailysportfix.com 32 32 How to Protect Your Hamstrings from Over-Stretching https://yourdailysportfix.com/how-to-protect-your-hamstrings-from-over-stretching/ Tue, 21 Mar 2023 10:13:42 +0000 https://yourdailysportfix.com/?p=22439 Many people begin practicing yoga as a way to increase their range of motion and overall flexibility, but deep stretching is not without risks. Each time a muscle is stretched, it puts a strain on the connecting tendons, which, over time, can weaken the tissue and lead to injury. This is especially true when it […]

The post How to Protect Your Hamstrings from Over-Stretching appeared first on yourdailysportfix.com.

]]> Many people begin practicing yoga as a way to increase their range of motion and overall flexibility, but deep stretching is not without risks. Each time a muscle is stretched, it puts a strain on the connecting tendons, which, over time, can weaken the tissue and lead to injury. This is especially true when it comes to hamstrings, as poses such as standing forward fold and yogic split are a consistent part of many series and classes.

You don’t have to give up hamstring stretches completely, however. There are a few simple steps you can take to keep your muscles safe without sacrificing flexibility along the way.

Warm Up

This one may go without saying, but under no circumstances should you dive into poses such as yogic split without warming up first. Get your blood flowing and your muscles warm with about 10 minutes of dynamic movements such as a brief walk or some squats before gently easing into deeper stretches.

Focus on Strength

The best way to prevent a stretching injury is to strengthen the muscles you’re too looking to lengthen. Incorporate exercises such as hamstring curls and bridge pose with leg lifts into your routine to strengthen hamstrings and build resilience.

Don’t Push It

Wherever you are in your flexibility practice, it’s crucial to listen to your body. As tempting as it may be to push through pain when you’re working toward nailing a particular pose, ignoring your body’s signals is a surefire way to give yourself an injury. Stretch until you feel a mild discomfort, but ease off if the sensation starts to become painful.

The post How to Protect Your Hamstrings from Over-Stretching appeared first on yourdailysportfix.com.

]]> If You’re a Beginner, Try Out These Deadlift Variations https://yourdailysportfix.com/if-youre-a-beginner-try-out-these-deadlift-variations/ Fri, 13 Jan 2023 08:20:00 +0000 https://yourdailysportfix.com/?p=21741 If you aren’t lifting correctly, you can really hurt your back. Practicing deadlifts in your lower body workouts can help to strengthen the back, alleviate pain and make everyday chores easier. It is really important to make sure you have the correct technique whilst performing this move so you can target the areas you want […]

The post If You’re a Beginner, Try Out These Deadlift Variations appeared first on yourdailysportfix.com.

]]> If you aren’t lifting correctly, you can really hurt your back. Practicing deadlifts in your lower body workouts can help to strengthen the back, alleviate pain and make everyday chores easier. It is really important to make sure you have the correct technique whilst performing this move so you can target the areas you want to.

There are many variations of the deadlift for you to strengthen the back and also build your glutes, especially for beginners. Here are two of the best ones for you to try.

Kettlebell Deadlift

The kettlebell deadlift is a great version for beginners as it teaches you the proper technique and how to engage your upper body muscles. The core should always be engaged and the shoulder blades down and back. Push the hips backward and bring your upper body forward in one straight line parallel to the floor. Grab the kettlebell from the floor and push through your feet to stand and squeeze the glutes at the top. Lower the kettlebell back down to near the floor this is one rep. Try 10-12 reps.

Dumbbell Romanian Deadlift

The Romanian version of the deadlift targets the glutes and hamstrings without bending your knees and lowering the weights as much as the regular deadlift. Holding a dumbbell in each hand in front of the thighs, engage the core and send the hips back and the weights to the floor in front of your legs. Lower until just below the knees, feeling a stretch in the hamstrings. Keep your chest up and push through the feet to stand, squeezing your glutes at the top. Do 12 reps.

The post If You’re a Beginner, Try Out These Deadlift Variations appeared first on yourdailysportfix.com.

]]> Leg Day Exercises To Do Instead Of Squats https://yourdailysportfix.com/leg-day-exercises-to-do-instead-of-squats/ Mon, 09 Jan 2023 16:19:00 +0000 https://yourdailysportfix.com/?p=21700 Sometimes you just don’t feel like squatting. Maybe you are having a weaker day, or you feel a little stiff, but that doesn’t mean you have to skip leg day completely. There are so many alternative exercises to squats that you can do that work just as well and target all the same muscles. Banded […]

The post Leg Day Exercises To Do Instead Of Squats appeared first on yourdailysportfix.com.

]]> Sometimes you just don’t feel like squatting. Maybe you are having a weaker day, or you feel a little stiff, but that doesn’t mean you have to skip leg day completely. There are so many alternative exercises to squats that you can do that work just as well and target all the same muscles.

Banded Lateral Walks

Place a mini resistance band above both knees and stand with your feet together with your hips back and knees bent. Step your left foot out to the side, followed by your right, and keep going for 5-6 steps, making sure you stay low and then come back the other way. Do this 4/5 times.

Staggered Stance Deadlift

Stand with one leg behind the other, the back heel should be off the ground, and take a kettlebell in one hand in front of your thighs. Push your hips back as you hinge the upper body forward, lowering the kettlebell down and keeping your back straight. Once you reach 90 degrees return to the start position. Do 10-12 reps on each side.

Good Morning Exercise

Stand straight with your feet shoulder-width apart and put the band underneath your feet and wrapped around your shoulders. Keeping the knees slightly bent and the back straight, push the hips back and the upper body forward, parallel to the floor. Feel the stretch in the hamstrings and come back up to start. Do 10-12 reps.

The post Leg Day Exercises To Do Instead Of Squats appeared first on yourdailysportfix.com.

]]>