Keep your knees strong with these simple hacks
What's the story
The semimembranosus muscle, one of your hamstrings, is vital for bending your knee and extending your hip. By increasing its flexibility, you can enhance leg function and decrease the risk of injuries. This blog lists five effective exercises to stretch your semimembranosus muscle. They are suitable for beginners to advanced fitness enthusiasts.
Warm-up
Dynamic leg swings
Dynamic leg swings are a great warm-up, getting the semimembranosus muscle ready for deeper stretching. Stand next to a wall or something sturdy for support, and swing one leg forward and backward like a pendulum. This movement gets the blood flowing and starts the process of improving flexibility. Do 10 to 15 swings on each leg.
Basic stretch
Standing hamstring stretch
The standing hamstring stretch focuses on the semimembranosus and its surrounding muscles. To perform this stretch: Stand tall, step one foot forward with your heel on the ground and toes pointing up, and gently hinge forward at your hips while maintaining a straight back. Hold this position for 15 to 30 seconds before switching legs. Repeat this stretch two to three times on each leg for maximum benefit.
Intermediate stretch
Towel hamstring stretch
For a more intense stretch, the towel hamstring stretch works wonders. Lie on your back, one leg bent and the other extended straight up. Wrap a towel around the foot of your raised leg and gently pull it towards you, keeping both hips grounded. Hold for 20 to 30 seconds, then switch legs.
Advanced flexibility
Yoga: Half Monkey pose
Many yoga poses focus on increasing flexibility, and one of the most effective for stretching the hamstrings is the Half Monkey Pose (Ardha Hanumanasana). Start in a kneeling position, extend one leg out in front with your heel on the ground and toes pointing upwards; hinge at the waist and lean forward over your extended leg, keeping your back flat. Hold for 30 seconds to one minute, then switch sides.
Recovery technique
Foam rolling
Foam rolling is a great recovery tool and can help improve muscle flexibility by releasing tightness in the semimembranosus muscle. Position yourself with a foam roller under your thighs and slowly roll from just above your knees up towards your glutes. Pause and spend extra time on any tight spots you feel while rolling.