Hamstring Help

You might remember that I whine about how my hamstrings are always tight and from time to time they get really sore.  Right now they aren't too bad and I really want to keep it that way. I have been working the foam roller at least once a day, okay some days I forget, but I am really trying.  I found some yoga moves recommended by Runner's World online for strengthening and stretching the hammies to help them heal up and help prevent future injury. Here are the two yoga moves recommended to help hamstrings:

 The Cure: Supine Leg Stretch
How to: Lie on your back and place a strap (or belt) around the arch of your right foot. Holding each end of the strap, draw your knee to your chest (move the hands up and down the strap as needed to release slack). On an exhale, straighten your leg upward as far as you can to comfortably stretch your hamstring. You should hold for at least 30 seconds to release the muscle, but no longer than a minute. Repeat for the left leg. “This supine stretch is better than a Standing Forward Bend because your body is fully supported. With no tension in the back, your hamstrings will relax more easily,” says DeAvilla.

The Cure: Locust
How to: Start lying on your belly. Place your feet three to four inches apart and point your toes. Extend your arms in front of you, shoulder width apart. Squeeze your buttocks and press your pubic bone down into the floor. Inhale and stretch your arms forward and your legs backward as you lift your body off the floor. Keep your pelvis on the floor. Hold for 30 seconds and repeat 3 times. “With locust you can go slowly and have control over your legs as your hamstrings contract,” says DeAvilla. “It’s a safe strengthener because it’s hard for to overdo.”

 source

The locust was harder than it looked.  I thought oh piece of cake, but holding it for 30 seconds x3 was pretty hard.  I do feel like I should be wearing a superman cape while I am doing it and my kids keep wanting to hop on my back.

I found another article that favored the hamstring pushup.  Never heard of it?  Me either at least not by that name here is a description of how to do it borrowed from Runner's World HERE

Hamstring Push-up
Lie on the floor with your feet
on a chair or Swiss ball that's against a wall. Lift your butt off the floor, then lift one leg off the ball. Slowly lower your body to the floor, using the hamstring of the supporting leg.
Reps: One set of 8 on each leg; work up to 3 sets of 12
Strengthens: Hamstrings
 Other websites said you could use a chair or something similar, I used the coffee table.  Seemed to work pretty good.

 Hamstring curls with a ball are another great body weight exercise that is great for the hamstrings. 

 It is so much harder doing with one leg instead on using both, but I think this way one is not compensating or working more for the other. 

I don't belong to a gym so I have to stick with body weight type exercises that can be done at home.  Hopefully I will remember to do these a couple times a week and strengthen my hamstrings and loosen them up a little.

What is your problem spot?

Any other hamstring advice?

Two more days left to enter my giveaway for Tommie Copper Compression Calf Sleeves