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Fortunately, theres a way to both stretch and strengthen the hamstrings at onceand very effectively.

The key is something called eccentric training.

Its a topic thats beenstudied for years, and continues to befleshed out.

woman sweating in the gym

physical therapist and owner of Evolve Flagstaff

The biceps muscles are contracting while lengthening to control that movement.

This eccentric component is a key part of functional movement, particularly during running.

So preparing for this moment through eccentric training can keep your hamstrings healthy and injury-free.

Woman walking on a treadmill at the gym.

How does eccentric training compare to static stretching?

This is called a static stretch.

Theres no active contraction in the muscleits a passive hold.

Full body female athlete in sportswear using rowing machine during fitness workout in gym.

And its typically what we think of we were consideringhow to stretch hamstrings.

That may help explain whystatic stretching hasnt been found to reduce injuries or injury risk.

This makes them a key part of fully rehabilitating an injured hamstring.

Happy woman dancing and listening to music near a green empty wall outdoor in the city.

physical therapist and owner of Evolve Flagstaff

Theres three different lenses it’s possible for you to see eccentric training through, he says.

The second: Dynamic motor control improves movement through a full range of motion.

And finally, eccentric training increases stability by improving the bodys ability to handle the forces loaded onto it.

Healthy female training in the gym, performing a hip thrust.

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With that in mind, this three-level plan safely and effectively climbs up the ladder.

(If you dont have gliders, you might use paper plates or wear socks.)

Therefore, there are six progressions you’re free to follow to slowly advance the move.

There are three progressions for this exercise:

3.

Catch yourself with your hands and push back up to the starting position.

Your hamstrings, your body, and your movement will thank you!

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