Tight hammies?

During my initial consultation with women, I often hear, “My hamstrings are really tight.” And sure enough, they can’t touch their toes without some sort of compensation.


BUT what I most often (not always) find is that their bodies are in self-protection mode.


Yes, the human body is so smart it knows how to prevent you from injuring yourself. (Unfortunately, we don’t always listen to our bodies and just push and push until damage is done!)


Those “tight” hamstrings are often a result your deep abdominals NOT activating at the appropriate time.


Here’s what’s supposed to happen:

  1. You want to move (a thought occurs).
  2. Your core muscles activate to protect and prevent excess movement through the hips and low back.
  3. Your legs or arms move.


Here’s what actually happens when our body is is self-protection mode:

  1. You want to move (a thought occurs).
  2. Your legs or arms move.
  3. Your core muscles finally activate.


Your core muscles kick in TOO LATE!


So to prevent injury, your hamstrings “tighten up” to prevent the legs from flying all over the place without any control! Scientific words, I know, but that’s the idea.


Here’s an exercise you can try. It’s called Band Leg Raise.


  1. Place band around one foot.
  2. Ankles flexed (toes to nose).
  3. Knees straight.
  4. Start with one banded leg up and opposite leg on ground.
  5. Bring leg up to height of banded foot (my not be as high as my demo).
  6. Keep your back down.
  7. Keep your neck straight/long.
  8. Slowly lower same leg as you exhale.
  9. Keep lower ribs down and closer to your front hip bone.
  10. Knees must remain straight, toes must remain in line with leg (don’t allow them to turn out), back must remain neutral.

Try 8x on each side, and repeat often throughout the day to test it!