Touch Your Toes: 9-Min Stretches for Stiff Hamstrings (BJJ)

This touch your toes follow along class is perfect if you have stubborn hamstrings so if you have tight hamstrings and you've always struggled to get in that forward fold or touch your toes pose then this is the class for you. Okay first things first we're gonna get on to our backs and we're just gonna get a little stretch so bring your knees towards your chest and then from here bring your feet up like you're trying to hold up the ceiling with your feet your elbows go in between your knees and you're gonna grab your hamstrings if you're really tight here or the outsides of your feet but again as always you can hear me talking I'm comfortable in this stretch I'm not straining so if you're straining and holding your breath just go back a step to where you're comfortable. Okay now that we're here bring your right foot or right heel in towards your hips and start to bring your left foot out until you feel a stretch on your hamstrings okay notice how I've got a bent knee here and I've still got a stretch then I'm gonna bring my left heel in towards my hips and my right foot's going out and again just until I feel a stretch you could be deeper into that or shallower just just do your thing. Okay the right side in left out and just going from side to side if you set your breath here and you're breathing slowly as well try and like inhale in exhale switch and inhale holding exhale switch just so we're setting the breath as we move as well that really helps find some comfort in some of these stretches.

Good so we've worked the hamstrings a little bit we just this is almost to check in do both feet just kind of bring them above your chest or your head here try keep your lower back on the mat again see if you can find a stretch you might just feel the stretch in your lower back that's fine that just means that's a little tighter and needs a bit more attention. Okay come forwards now and meet me in plank so we're just gonna get into plank take a couple of breaths here nice and comfortable then bend your knees down towards the mat and lift your hips up as your head goes down keep your knees nice and bent here though so bend them even more than usual almost like you're trying to get your belly on your quads here or the tops of your legs then forwards to plank again same thing but exaggerate that movement so knees down lift those hips up but keep the knees nice and bent then we do one more time bend and lift those hips up good from here I'm just gonna drop my left heel and send my left knee back slightly until I feel a stretch then bend that back then right side and just go from side to side here really slowly then you'll probably start to feel your shoulders open out here as well because we're spending a bit of time in down dog which is nice good then we'll come forward to the plank bring the knees down then just doing that from all fours shouldn't feel strenuous doing it this way just pushing that heel back dropping down that knee and back good all right lift the hips back up again bend those knees more than you would normally and then that walking on the spot keep breathing here as well nice deep breaths through the nose good all right now just start to creep the feet really small steps forwards keeping the knees nice and bent on the way though maybe straighten in them a bit more maybe not and then we're gonna get to like a forward fold here but notice I'm bending my knees even more than I would normally you might have your hands and your ankles and your knees bent you might almost feel like you're you're squatting down a bit that's fine then from here think about where your weight is my weights in my heels so my hips are just above my heels so I'm gonna shift everything forward so it goes to the balls of my feet you'll probably feel that in your hamstrings that's good and then again walking on the spot here straighten one leg bend the other and you feel your hamstrings working if you if your hips start to turn that's fine and if your hands are on the mat or on your ankles or your shins that's fine just wherever you're comfortable here good and then just let everything relax for a second just fold it all forwards if you're holding your head up here's you're watching the screen just no tension in the back of your neck just let your head hang good job all right now we're just gonna heel toe so walk our feet out a little wider bend on these more hands go on the mat and then I'm gonna sit down into a squat if you get here and that's a squat stay there that's fine all right if you get a bit deeper that's fine too but then lift your hips back up and sit down each time maybe get a bit more comfortable in that squat hips down chest up maybe get a little more comfortable in that fold but just keep working between the two breathing as you move again I'm not doing some crazy quick intense workout I mean I'm never doing that so yeah just flow between the two good last time and then squatting down and then from your squat just hands go behind you sit yourself down comfortably or just get to see your position then we're gonna kick that right foot out in front of us bend the right knee make sure the ribs or the belly are on that the top of that right leg and then from here I'm just slowly gonna let my right knee slide away until I can feel a hamstring stretch keep your head down and just breathe again if you're straining bring that stretch off so that you're easing into it let's take two more deep breaths here great now let's go left side so ting bend that knee get that belly or ribs into onto the top of that leg and just let that heel slide away keep a bending your knee if you're comfortable if you can feel that stretch there's no reason to straighten it out perfectly if you can feel a stretch from here maybe you're up here and you're you're feeling it's tight just stay where you are you'll get there good come up now we'll do both at once just so we can notice how much easier it is doing sort of one at a time so if you do struggle to touch your toes just break it down stretch one at a time walking on the spot in these different poses and things like that that's gonna make it way more accessible for you so bending the knees getting your ribs on your quads and then just let your heels slide away keep the head down as well I'm just keeping mine up so I'm not screaming into my microphone and then just stop in here and taking a few breaths and if any of these stretches feel good and you want longer in them just press pause or after the video is finished get yourself back in them and just just breathe you know chill out in them do them before training after training the more you do them the more results you're gonna get and now bring your heels towards your hips and then from here just bridging up so just lifting your hips off the mat so stretching out the front we've been folded a lot so it's just nice to stretch out the front of the hips and then bring your hands down to the mat and just reach for that space between your feet and we're just gonna be stretching the chest and the front of the shoulders here as well so that whole front body is getting a nice stretch thanks for watching guys leave me a comment I want to know how good this video made you feel and how good your hamstrings feel after doing it okay keep going with it stay consistent and you're gonna get those results