Скачать или смотреть Great post run hamstring stretch for IT band syndrome - Vidpt

This is a simple, yet effective hamstring stretch to do post runs. By actively engaging your quad, you allow your hamstring (the opposite muscle) to relax.

Detailed stretching notes appear below and at end of the vid.

If suffering from IT band syndrome, it's really important to stretch your hamstrings. Tight hamstrings, calves, and glutes will increase the pain associated with IT band syndrome.

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Key Reminders: Toes are pointed back towards you. This engages the quads and allows the hamstring (the opposite muscle) to relax.

Structure: Height of the stretching structure needs to be lower than your hips. If not, your hip flexor and psoas will potentially engage, which is not desired.

Hand placement: If you are able to grab your toes while maintaining proper posture that is great. If not, rest your hands on your thigh and lean forward while keeping your back nice and flat. Keeping your back straight and maintaining proper posture is critical.

Targeted Areas: Hamstrings (primary) and calves (ancillary)

Repetitions: Perform the stretch on each leg and hold the stretch for approximately 30-45 seconds.

Sets: Usually stretch each leg twice

Difficulty Level: Easy

Stretching alternatives: Hamstring doorway stretch, runner's hamstring stretch