Exercise #1: The Inchworm


How to Get Rid of Stubborn Hamstring Tightness

In order to achieve total body functionality, your hamstrings and lower back must not only be strong, but also flexible. These two powerhouse muscle groups are integral to for bullet proofing your knees and hips, maintaining your posture, and improving athletic performance.

Instructions:

Step 1: Stand tall with your feet together and flex your quads to straighten your knees. Fold forward until your hands reach the floor.

Step 2: Begin walking your hands out until your body forms a near horizontal line. In this plank position, press your hands firmly into the ground and squeeze your glutes to maintain body tension.

Step 3: From the plank, you have the option to perform a push-up. Just make sure to keep your body straight and rigid. If you elect not to perform the push-up you can simply hold your plank for 2-5 seconds.

Step 4: After you complete step 3 then you will walk your hands back towards your feet, keeping your legs as straight as possible. Repeat this sequence for 5-10 reps to accurately assess your mobility.

Scaling Tips:

  • If you are unable to maintain straightened legs then you can allow your knees to bend as much as needed to reach the ground with your hands.

  • If you are unable to perform the push-up, a modification of this exercise would be to simply hold the plank for 1-2 seconds before walking your hands back.