All about the Shelf Ham Stretch
(Pilates)
BENEFITS & MUSCLES WORKED: Hamstring
Easily done at home using a shelf, ledge, or chair.
Watch: my Shelf Ham Stretch video
START POSITION: You will need a shelf or ledge to perform this exercise. It could be a chair, a bookshelf, or the second or third step up on a flight of stairs. Stand facing the ledge with feet hip-width apart and lean forward slightly to rest the palms of your hands at the tops of your thighs. It might be difficult for you to gauge how far away from the ledge you need to stand so that you might need one or two practice attempts.
NOTES: Difficulty Rating: 26%
In one motion, throw one arm forward and the other arm backward, as if you are about to break into a run. At the exact moment, lift the leg opposite your forward arm and bend the knee slightly on your leading leg. Gently rest your heel on the edge of the shelf, then quickly bring both hands to the top of your raised leg, palms down. Now slide your hands forward along your leg towards your knees and make an effort to keep the toes of the raised leg pointing upwards and slightly backwards. This minor adjustment to the toes will maximise the hamstring-stretching effect.
Hold the Shelf Ham Stretch for at least a few seconds (longer if you are in good physical shape), then carefully lower your raised leg back to the starting position. Repeat for the other leg.
It’s essential to note that the angle of your raised leg must not exceed the horizontal, and that, for most people, it is more than enough to keep the raised heel several centimetres below your hip joint.
3 Key points for Perfect Form for the Shelf Ham Stretch:
- The heel should not be too far forward on the ledge, but rather it should be resting close to the edge without a risk of slipping off the ledge mid-exercise.
- The knee of the raised leg should be locked out (leg straight), and there should be a slight bend in the other (vertical) leg.
- The action of sliding your hands towards your knee can be performed either by placing hands one on top of the other (a little more stability) or by slowly walking your fingers along your leg (like two spiders). Feel free to choose the method that is most comfortable for you.
There are so many great exercises out there to give your Hamstrings a great stretch – and plenty of muscle-building hamstring exercises too! Identify a few that work well for you and incorporate them into your training routines. Here are a few of my favourites:
(external links)
Hamstring Strengthening Exercises & Stretches – Ask Doctor Jo
Fix Tight Hamstrings FOR GOOD!
How To Grow & Strengthen Your Hamstrings (2 BEST Exercises + Biggest Training Mistake)
6 Best Hamstring Exercises (ISOLATE BACK OF LEGS!)
My top 5 Killer Hamstring Exercises (Rob Riches)
Please remember that some muscles are more prone to injury than others—for example, the hamstrings, calves, shoulders, and specific smaller back muscles.
Always warm up and stretch, even if you are strong and in good shape.
If you already have tightness or weakness in the area you are working on, drop the weight and go at a nice, easy pace.
