I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.
Standing in support on one leg with your knee slightly bend. Your other leg stretched with your forefoot in flexion :
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Your hands on your thighs with your back slightly arched. Slowly tilt your torso forward and focus on the feeling of stretching to the back of your thigh. The tilting is done at the level of the pelvis.
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Hold this position for about 20 seconds and return slowly to the starting position.
This exercise stretches all the hamstrings muscle , adductor magnus, gastrocnemius, soleus and a little bit gluteus maximus.
Variant
Standing in support on one leg. Your other leg stretched out on a bench :
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Your hands on your thighs with your back slightly arched. Slowly tilt your torso forward and focus on the feeling of stretching to the back of your thigh. The tilting is done at the level of the pelvis.
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Hold this position for about 20 seconds and return slowly to the starting position.
To have a better feeling of streching, it’s possible to relax the calf’s muscle of the leg on the bench with the foot in extension.
Attention
In bodybuiding/fitness, stretching movements have the function of equalizing the tensions of the muscles fibers inside the muscle and limiting the risk of injury.
By using heavyweight, if the muscle fiber tension inside a muscle isn’t homogeneous, it’s the most tense fibers that will tear.
It’s for this reason that it’s advisable to do stretching exercise specific to the muscular group worked at the beginning of the session and between the warm-up sets.
Stretching exercises are always done gently and moderately to preserve the joints and avoid excessive ligamentous stretching which could destabilize the joints and create inflammatory pathologies.
Note
To avoid squat and deadlift injuries, it’s necessary to do stretching exercises at the beginning of the session and between warm-up sets.
During tilting of the pelvis forward (anteversion), the hamstrings are stretched.
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-Steph