# Hamstrings Remember that mobility is about building stregnth (not stretching) 2025-02-17 - romanian deadlifts lead to doms and tightness for 4 or 5 days afterwards. What would be a good compliement? - walk afterwards [[dead lifts]] ## Warm them up? - [[lunges]] - [[downward facing dog]] - [[elephant walks - exercise]] - [[Leg Swings]]: Enhance flexibility by swinging legs forward and backward. - **Walking Lunges**: Activate hamstrings, glutes, and quads. - **Inchworms**: Stretch and warm up the entire posterior chain. (its like inchworming your way down to plank and up to forward fold) - **Dynamic Hamstring Stretch**: Gently pull one leg towards your torso while lying back. - The one leg up the wall PNF stretch - **Bridge Walkouts**: Strengthen and warm up hamstrings and glutes by walking feet out and in during a bridge. ## Exercises - [[nordic curls]] - [[reverse nordic curls]] - [[good mornings exercise]] - [[romanian deadlift]] - lower just below knees ## Stretches ![[Pasted image 20230725074636.png]] ## Note - 2024-10-11 - Dynamic Stretching was really enjoyable. - - 2024-05-11 when stretching them with one up the wall (like I learned in [[lower body mobility]]) the outside of the left knee towards the back but still on the side, felt like a burning, I stopped the stretch and it stopped, what was that. (this has happened before) # Anatomy ```mermaid graph TB A((Ischial tuberosity)) --> B((Femur)) B --> C((Tibia)) B --> D((Fibula)) class A,B,C,D internal-link; ``` ```mermaid graph TB H((Hamstrings)) --> FEM(Femur) FEM --> Q((Quadriceps)) FEM --> PT((Patellar Tendon)) --> P((Patella)) P --> T((Tibia)) T --> C((Calf Muscles)) C --> A((Achilles Tendon)) --> HB((Heel Bone - Calcaneus)) Q --> IT((Iliotibial Band)) --> TB((Tibia)) IT --> HP((Hip)) HP --> GL((Gluteal Muscles)) GL --> SAC(Sacrum) class T,C,H internal-link; ```