Dynamic Hamstring Stretch & Foot Strengthening | Plymouth Chiropractors
Channel: REACH Rehab + Chiropractic Performance Center
Date: 17/05/2018

🔸WHAT IS THIS?🔸⠀
A way to get a quick, active hamstrings stretch and strengthen the arch muscles of the feet all at the same time in a functional hip hinge pattern. ⠀
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🔸WHAT IS IT TRAINING?🔸⠀
🤓 Nerd version: Simultaneous, alternating closed-chain stretch-shortening of the biceps femoris and semi-tendinosis/membranosis muscles in a static, loaded, mid-range hip hinge, while challenging the ability maintain foot centration by keeping contact of the 1st metatarsophalangeal joint with the ground when knee extension creates reciprocal shortening of the medial longitudinal arch. ⠀
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👌Not-so-nerd version: dynamic stretching of the hamstrings while "strengthening" the foot muscles at the same time.⠀
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🔸WHEN SHOULD I USE IT?🔸⠀
As a warm-up for squats and deadlifts, or "leg day."⠀
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To work on functional lengthening of the hamstrings, or your ability to establish and strengthen a foot arch.⠀
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🔸WHY SHOULD I CARE?🔸⠀
1️⃣ Everyone with tight hamstrings says they should stretch their hamstrings more often; however, if it were that simple, people wouldn't ditch it after a week or so. Your hamstrings are tight for a reason, and you can't stretch them like putty. ⠀
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2️⃣ A strong foot tripod (scroll down the feed a look for the foot thumbnail) is essential to lower body function, especially for squats and deadlifts. ⠀
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3️⃣ Whether you're deadlifting a barbell or laundry basket, the hip hinge is an essential life skill. ⠀
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4️⃣ Breathing abdominally with a brace is paramount to establishing a stable anchor (core) from where your hips hinge. If you can't do this well, so your anchor is not as stable as it needs to be, you'll get big muscles like the hamstrings, hip flexors, and back muscles to tighten up to assist the core.⠀
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➡️ This move trains all four -- it's more than meets the eye!

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