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You can get access to Level 1 separately to start your healing journey, or take advantage of our limited time offer and get the Level 1 + Level 2 Bundle deal.
Purchase Level 1 Access Alone - $119Purchase Level 1 + Level 2 Bundle - $199Lie on your stomach on a firm surface with a 1” high folded towel at the end of your thigh bones, above your kneecaps. (optional). Place your head wherever it is comfortable. Rotate your shin bone inwards by moving your toes in and your heel out.
Slowly bend your knee to lift your foot about a foot, feeling the muscles down the inside back of your thigh gently contracting. Release your foot back down to the floor to a count of 15 or more. Completely relax then repeat, contracting your hamstrings in a shortening fashion to lift your foot then see how smoothly you can make the lengthening contraction as your foot returns to the floor.
Return to neutral before switching to the outer hamstrings. Orient the bones of your lower leg so your toes point out and your heel turns in. Slowly lift your foot so your knee is bent to about a 45-degree angle, focusing on the muscles on the outer aspect on the back of your thigh. Release your foot back to the floor with as much control as possible. Counting is optional as focusing on the smoothness of your movement is the priority.
Notes:
Keep your glutes and calves relaxed.
This exercise is very important for lower body alignment as the hamstrings control how the hip ball sits in the hip socket. Also, they control your lower leg bones like reins steering a horse. They need to be balanced between the R and L leg and from inside to outside. This activity will help you self-check how smart your hamstrings are.
It is beneficial to have some resistance between the bottom of your feet and the floor as you perform the movements. Ideally your foot can slide on the ground but it will require a little effort. If you are wearing socks and moving your foot over a slick tile floor, for example, this will be harder to do.
Sit with your knees 90 degrees bent and your knees and feet hip width distance apart. Place your R hand on the outside of your R thigh, close to your knee. Your thumb will be about 2” away from your kneecap. Your fingertips will be under your thigh to feel the outer hamstring tendon as it approaches the back of your knee. Keep your toes and your foot flat and slide the ball of your foot outwards with your heel planted. Keep your thigh still as you rotate your shinbone laterally. As you perform this twisting movement, feel the tension developing in this band. Repeat 3 or 4 times noting the tightness as you twist outward and the relaxation as you return to neutral. Now we’ll repeat on the left leg. Place your L hand on the outside of your L thigh, close to your knee. Your thumb will be about 2” away from your kneecap. Your fingertips will be under your thigh to feel the outer hamstring tendon as it approaches the back of your knee. It’s important to keep your toes and the ball of your foot on the floor while you slide the front of your foot outwards while your heel is planted. Keep your thigh still as you rotate your shin bone laterally. Repeat this rotating motion and note if your L outer hamstring band produces a similar tension to what you felt on the R. You should feel the tendon get taut then relax as you create and release the twist.
Now switching to the inner hamstrings: place your L hand on the inside of your R knee with your fingertips behind your knee, resting on the tendons that run behind the inside of your knee. Your L thumb will be about 2” away from your R kneecap. With the back of your R foot planted, drag the front of your foot across the floor towards midline keeping your foot flat. Sense the engagement and releasing of the tendons as you perform this rotation 3 or 4 times. Repeat this for the inner left hamstrings: place your R hand on the inside of your L knee with your fingertips behind your knee, resting on the tendons that run underneath the inner part of your knee. Your R thumb will be about 2” away from your L kneecap. With your L heel planted, slide the ball of your L foot and drag your toes towards midline. Sense the engagement and releasing of the tendons as you perform this rotation 3 or 4 times.
If you can sense a difference in the activity between the R and L legs or between the inner and outer hamstrings, that can have a major impact on knee, hip and low back alignment and function. It’s good to know what your weak link is because then you can change it!
