HEALTH IN A HEARTBEAT

Hamstring MASH

We talked about hamstrings with the Hing—Flexion—Hinge and how important it is to have long hamstrings.

Well…some of us don’t.

If that’s the case, then the Hamstring MASH is something great to add.



Although we see Dr. Jared working closer to the hip, working the middle potion (closer to the knee) is just as important.

Not only that, but this is a BIG tissue, so don’t neglect the outside and inside portions of the hamstrings.

There will be multiple points of offloading and balancing, so make sure you’re in a scenario where you’re not overwhelming tissues and you feel comfortable.

This is a one-minute video, but you can easily spend 3-4 minutes on each hamstring to loosen things up from the IT band to the groin.

GOOD LUCK & KEEP MOVIN’

00:00 – HEALTH IN A HEARTBEAT – Hamstring MASH
00:05 – Importance of Hamstrings
00:20 – Dr. J Demonstrates & Explains Hamstring MASH
01:02 – Treatment, Education & Awareness

-HEALTH IN A HEARTBEAT-

Hinge-Flexion-Hing

Dr. J’s favorite exercise—The Hinge-Flexion-Hinge—does so many things in one simple drill. It is a core awareness drill, hamstring drill, a full posterior-chain stretch, and a test for highly repetitive daily tasks.

Long story short…can you touch your toes safely?

Let’s Take a Closer Look




With proper posture, hinge at the hips to enter a hamstring stretch. Ensure that you are creating a flat line with your back before going into a forward fold—your low back should maintain roughly the same angle throughout the hinged position. This stretch will be maximized through the hamstrings, while the lumbar spine stays quiet. You should also focus on getting a lot of “roll” through the mid back and shoulders as you move into a full flexed position.




As this piece of advice is critical to optimal mechanics in any movement
ALWAYS REMEMBER
To return to the hinged position with a flat spine before standing up





| 00:00 – HEALTH IN A HEARTBEAT – Hinge Flexion Hinge |

| 00:05 – Dr. J describes why this is his favorite exercise |

| 00:28 – Dr. J breaks down each component |

| 00:34 – 1 – Hamstring stretch & flat spine |

| 00:38 – 2 – Forward fold |

| 01:00 – 3 – Importance of returning to hinged position w/ flat back |

| 01:07 – Treatment, Education & Awareness |