Okay, let’s get to my favorite exercises for improving hamstring flexibility! First of all, a disclaimer. Eccentric isometrics have long been one of my favorite ways to create mobility changes. They feel tight because they're constantly under tension. (x-post r/Flexibility), If you follow any of the above links, please respect the rules of reddit and don't vote in the other threads. Even when I started this experiment, I already was doing a similar stretching routine after months of no mobility work. Reddit LinkedIn WhatsApp Email Print Talk Home; Health; Fitness ; The Best Hamstring Exercises to Help Keep Legs Strong and Flexible ... if your hamstrings aren’t flexible, hydrated or strong, they can tear easily if pushed to an extreme. Sitting Forward Bend. I've seen people do it, but I generally stick to the lower half just to be safe. Because of my impatience, at the end I was doing closer to 15 reps of each exercise, plus I started doing the hold at the end of range leg lift (5 s hold and only 4 reps per leg) and replaced the knee extensions for this harder kind of knee extension. 1. Some crazy stat like 60% of people suffer from this, and it's caused by sitting down too much (In work, at home, atc.). This results in tight-feeling hamstrings, tight hip flexors, and often lower back pain. Press J to jump to the feed. have one foot pulled in toward you, one foot out). This is cause your lower back and hips are too tight. Reddit; Wechat; SUMMARY . Look at that fucker, wow. Your abs need to be strengthened too, but only with exercises that don't involve the hip flexors -- otherwise your hips will end up doing all the work. Guys like Athlean-X do great videos on how to fix it. Sometimes I also lacrosse-balled my quadratus lumborum. Improving hamstring flexibility with a loaded stretch. Progressively, working up to being able to perform head to toe ballistics and weighted good mornings, aswell as jefferson curls, but every day. I saw someone do a weighted butterfly stretch/good morning combo I want to try. As the days went by, the soreness became less intense and the nerve flossing and high kicks were enough to avoid stretching with pain. EDIT: Two "first of all". That fix only works when you are so new to hip hinging that you don't really know how to use your muscles properly. I'd guess growth rate is dependent on height and metabolism, but that still seems excessive. Downward Dog for Stretching the Hamstring Muscles . Someone has linked to this thread from another place on reddit: [r/avocadosgonewild] I did my own high intensity stretching routine focused on hamstrings. Eccentric muscle contractions (or slowly lowering during a lift) have been shown to create lengthening inside the muscle fibers themselves. Find related exercises and variations along with expert tips Aynways, I cut the crap now, and am going to stretch every day, floss, and do good mornings. It was hard, but it was worth it. Start to bend from the top of your back coming down, letting the weight pull you down nice and slow. After having gone my whole life with stiffer hamstrings than anyone I knew, I can now touch my palms to the floor. If you’re into weightlifting, you’ll have the proper hamstring flexibility to do deadlifts. With legs straight, I couldn't get my fingers within 10 inches of the floor. Edit 2: Thanks a bunch. Lower body Hamstring and Calf flexibility and mobility. Specially the active flexibility part. I mean...I got a 6 pack and can do a 30+ second L Sit. Hamstring and Hip Flexor Flexibility a. How long is one stretching session (in minutes)? Key Points of Hamstring Flexibility. Is there anything like this for abductors? I took the pictures already warmed up. In other words, do you think such focused and simple routine is responsible for such quick progress? I've since learned that some people call this exercise the Jefferson curl. Since we know that flexibility is actually about strength at the end ranges of motion. Learn how to correctly do Assisted Hamstring Stretch to target Hamstrings with easy step-by-step expert video instruction. It's a new idea/concept for me, so any pointers would be helpful. That way you're only fighting against one hamstring. This type of stretching exercises are just as important to overall fitness as strengthening and endurance exercises. Despite being so common, the injury mechanism of hamstring injuries remains to be determined. After another couple weeks I could stand on 2 foam steps. A giraffe? Print Ritu Ailani. You’ll hit the bodyweight moves at a high volume. The next day my hamstrings would be very sore. No. I opened this sub slecifically to look for hamstring flexibility threads. I was trying to improve flexibility for over a year on - off, but without any success. 2. Start your fitness journey with one of the recommended routines in our wiki! This are my results after one month. I would always get too sore and stop, or lay it off until I l lose all the progress. Are you doing a Jefferson curl with a round back or more of a romanian deadlift (back straight) ? I look like a - what animal has stiff legs? Once I got to 3 foam steps, progress was a little slower, and I bought some of that interlocking thin gym floor mat, and used the steps I had as a stencil to cut out 1 inch steps that I could stack on my other foam steps. That's more than an inch per day of exercise at your 1/WK rate. I think it's actually advised against using a foam roller on the lower back because there isn't anything to protect your organs and stuff. I think I'm currently 6 inches from the floor. 6 Stretching Exercises To Improve Hamstring Flexibility Never, and we mean never underestimate the importance of stretching . The warm-up is just the first 5 exercise of the original routine. I wanted to take a break on the holidays and give my muscles a chance to completely recover, but I haven't been able to make me stretch again. Strain injuries often occur while the contracting muscle is lengthened, an eccentric contraction. My abs had to work harder to compensate my stretched hamstrings and my tight lower back. Since I started, I can now stand on 5 foam steps and lower the bell to the floor. I've since learned that some people call this exercise the Jefferson curl. The hamstrings are a complex of three long muscles that run from the pelvis to the lower leg, and when they get tight they take the lower back with them. Touching toes feel impossible? Flexibility (Hamstrings) Exercise Description: Lying Hamstring against wall Classification: Flexibility (Hamstrings) Instructions: Lie on your back and place one leg straight up on a wall and the other leg across the knee. However, about 5 months ago I decided to fix it. These are two entirely different things which Fitness Coach, Luke Keating explains and details simple hamstring exercises to do at home in this video to improve your hamstring and calf flexibility and mobility. Same thing with straddles, little to no progress. They are a crucial muscle group that is imperative for daily function. Part 1: The problem with tight hamstrings and how to test yours. The idea was to maintain a high frequency and to give my hammies some rest at the same time. Have you noticed your posture moving towards lumbar lordosis? That would have tired and damaged the muscle, slowing its recovery. You are a freaking king. A well-rounded, sustainable, and highly effective approach to hamstring flexibility should include strategies like mobilizing the joint before stabilizing in the new range of motion, building strength in the right places and deactivating overactive muscles. In other words, do you think such focused and simple routine is responsible for such quick progress? Once a week, I did one set for max reps, until my hamstrings were too tired and hurt too much to do anymore. I’m a huge fan of working out with minimal equipment. I made almost 0 progress with the standing head to knee position (pike?) 1. For glute flexibility, I sit crosslegged and bend over as far as I can with a kettlebell on my back. New comments cannot be posted and votes cannot be cast, More posts from the bodyweightfitness community. Hamstring Exercises . I don't think so. What’s worse, you could strain or tear them in the process (but more about that later). EDIT2: To clarify, if I let my back to round, I can place my whole hand on the floor, at ease. With that in mind, let’s get to our unique hamstring stretches for flexibility! b. This specific program, 8 weeks. Three Yoga Poses for Hamstring Muscles. I am beyond that. It reminded me of this video and I'm curious if it would work for you? It didn't make a difference. When I was a kid, the only fitness test for the Presidential Council on Physical Fitness I couldn't pass was the sit-and-reach. Press question mark to learn the rest of the keyboard shortcuts, https://www.youtube.com/watch?v=u1sfPfsESDQ, https://www.youtube.com/watch?v=K-CrEi0ymMg. That uses your own weight to push down on your hip flexors and should loosen you up for your hamstring stretch. When the muscles attached to your knees are strong, they’ll properly support your knees. My posture didn't actually get worse, but I could feel how maintaining proper posture became harder. I don't know if doing all of that was strictly necessary, but at least I know it gave me good results. Like the loaded pancacke stretch he does in the video above, just crosslegged. Using your arms to help improve hamstring flexibility. What app did you use to measure the angle in the photos? To counter act that and to prevent my APT from getting worse, I performed isometric ab exercises and hip flexors stretches at the end of every session. If you take measurements and structure your routine, maybe you can make post like this one. You are a freaking king. This routine is quite intense, so it can produce pain. That's why it doesn't measures exactly at the hip joint. This didn't bother me too much since I was strong and could run fast and jump high. Also, there's the DOMS. 1. After having gone my whole life with stiffer hamstrings than anyone I knew, I can now touch my palms to the floor. This are my results after one month. Get a massage from an LMT. Remember, we are always looking to create balance in yoga (and no, I’m not referring to handstands): It’s important to be both strong and flexible to keep our body properly supported on and off our mats. HAMSTRING FLEXIBILITY The ACTIVE STRAIGHT LEG RAISE is a great test to highlight overall hip mobility, core and pelvis stability and hamstring flexibility. This kind of intense stretching always leaves my back and hips feeling weird and weak. New comments cannot be posted and votes cannot be cast, More posts from the bodyweightfitness community. c. Keep both legs straight. Press question mark to learn the rest of the keyboard shortcuts, https://www.youtube.com/watch?v=qkI6ezhl-iI, I did my own high intensity stretching routine focused on hamstrings. Tight hamstrings are a common complaint, particularly for sportspeople. Will focusing on this help with L-Sit progression? I couldn't live with that. After another week, I could stand on the 4 inch foam step and lower the bell to the floor. How long have you followed your program for? You could do a standing forward bend and support the weight of your upper body with your arms. Basically, it looks like your butt and stomach are both always sticking out (Think a less extreme Donald Duck). I have to be honest, this is not the first time I stretched. In some of the exercises like snatch and swings, even for hundreds of reps every week. Edit: BTW, thanks a lot. However, I've never been as flexible as in the after pic. http://antranik.org/toe-touching-routine/. Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. I recommend it for fixing hamstring flexibility. .Second of all, the pics, or didn't happen: This is the basic template, when I started:. Start by tucking your chin. Strengthening exercises. they are so insanely tight, i cant even get into proper yoga poses and positions to properly feel the stretch. I'm super into stretching my hamstrings right now so I'm very interested in your post and also the discussion it will hopefully generate. Keep the other leg fl at on the fl oor. (x-post r/Flexibility). The pulses also went to around 90 reps. Want to improve your hamstring flexiblity so you can touch your toes? Well, I just added all the techniques I had read regarding hamstring flexibility: dynamic stretches, active mobility, nerve flossing, end of range drills, PNF with contract-relax protocols and ballistic stretching. Once you do that, try doing the touch your toes exercise with one foot at a time (e.g. To investigate the hamstring injury mechanism by conducting a systematic review. In this article, I’m going to share a complete list of dumbbell hamstring exercises (with how to do step-by-step instructions) that you can do at home as well as in the gym. Since we know that flexibility is actually about strength at the end ranges of motion, I figured I just needed to strength train in the piked position. I just picked the most reliable way to draw an angle that allows me to make an objective comparison. Yoga will feel easier and transitions will be more fluid. I don't think this is science, but I do take the main ideas: a pre and post test in equal conditions and a single intervention to take credit for all the variation. Thanks for that. I stretched 5 days a week (sometimes 6), alternating between intense and light days. Rest is necessary. I think using a rolling stick might be fine though because it gets way less deep into your muscles. I'm also stretching as hard as I can. 3. With knees kept locked, I would bend at the waist and lower the weight to the floor. Every daaaaaay. I don't know. Rest at least once a week, or if you just can't allow that, make sure to vary the intensity to allow the muscles to recover. I am not an expert. Let's see what happens. Hamstring exercises should be a staple in every person’s training program. Test your hamstring and hip mobility with the Straight Leg Raise and/or Hip Hinge. For example, now I'm able to kiss my knees with my straight legs, something that I never did before. Tight hamstrings are especially problematic for people with osteoporosis. Instead of progressively overloading weight, I would progressively overload range of motion. If your flexibility is limited, perform the recommended stretches and movement exercises daily. 6 Flexibility Tips to Release Tight Hamstrings. What equipment is required? So now it’s time to work those hamstrings. But they also affect dancers and others that perform extreme stretches of the hamstring muscles 2. d. Continue to lift the leg until either leg begins to bend or the lower leg begins to lift off the fl oor. When hamstrings are not flexible, they pull the pelvis in a downward direction. I always watched TV while stretching and it ended up lasting like 30-40 minutes. I feel like those exercises return some balance to my body. I would hold the kettlebell hanging in front of me with both hands. Great progress! Exercises 1-5 are excellent for beginners, as they create foundational strength through your hamstrings, glutes, and entire posterior chain. Lie on your back on the fl oor beside a wall. On the front, your abdomen is weak, and your hip flexors are doing all the work for them, making them tight. (Info / ^Contact). Strength is as important as flexibility. the issue are my hammys and hips. Thanks! I went last week and had my glutes unlocked after 45 min then had a nice massage for the rest of the time. Hey, do you have any articles/sources for that? Look up pigeon pose. Since I started, I can now stand on 5 foam steps and lower the bell to the floor. I kept stretching for 4 more weeks after the after picture. I'm in the same position. I've been doing 20 minutes of yoga for a few months now to loosen my legs up and its working to an extent. Let’s answer these questions about hamstring strains and give you some exercises you can get started on during your road to recovery… One Injury Is Enough. In this post we’re going to look at the simplest, but most effective ways to improve your hamstring flexibility. The recruitment criteria included age (10–13 years), no pain, injury or musculoskeletal disorder throughout the previous year, physical activity limited to school sport. Simple but effective ways to improve hamstring flexibility I got a lot of DOMS from doing it and if you follow it, you may get injured or your postural issues could get worse. At first, it was pretty intense, so I had to do some hip thrusts and kicks in order to warm-up the muscle thoroughly before even starting the routine. There are a lot of things you could do to begin stretching out your hamstrings for greater flexibility, but here are 6 tips to improve your movement and flexibility now, and get rid of that “ropes in the back of the legs” feeling:. I've been stretching on and off for years, never with too much success. It can be fixed by strengthening the quads, hamstrings, and glutes. Caring for your hamstrings involves both strengthening and lengthening achieved through exercise and stretching. Sadly, it also means that's not my cold flexibility. If I round my back like he does in the video, I can place my whole hands on the floor, with ease. As you likely found out the hard way, hamstring strains are common in high-speed sports 1, like track, rugby, and football. Flexibility Tests Test 3. I did it manually, using the GIMP measure tool. The hamstrings are a group of three muscles at the back of our thighs, connecting the hips to the knees. Slide yourself towards the wall with your hips until a good stretch is felt in your hamstring. ⚠️ If you are unable to achieve the correct position shown in the photo it may be due to numerous reasons not just hamstring flexibility. Now that you know the damage this can cause, it’s time to do something about it. Unlock bodyweight exercises like the L-sit, Pike Handstand Push-Ups, Pike Press Handstands, and more! What I do think it helped was the fact that I wasn't doing resistance training. Hamstring Stretches. Now I think I should've add foam roalling in the warm-up, but I didn't want to make it too long. Romanian Deadlift Eccentric Isometrics. I did it this way to eliminate possible variations in intensity or muscle preparedness. your quads and core if you're trying to get your hamstrings and hips, as it is often just you working against your own muscles. Meanwhile, the hip flexors and lower back should be stretched, like with a foam roller. On light days, I just did static pike stretching instead of using the lying hamstring stretch, and no pulses. Injuries to the hamstring muscles are among the most common in sports and account for significant time loss. Two simple stretches that are easy to remember. But stretching other body parts shouldn't cause a detriment by itself. This is helping me, I think. Aynways, I cut the crap now, and am going to stretch every day, floss, and do good mornings. How did I came up with that routine? One common soft‐tissue injury in sports involving sprinting and kicking a ball is the hamstring strain. Great post. 2) Do you think you would make such progress if you were working towards front splits, or even front and side split together. Etc. I used the PVC pipe and my butt as reference because it was more precise. The FitBod app can help you train your hamstrings by designing at-home workouts for you. None! Or, keep reading to see our compilation of a list of exercises that will work your hammies. Lucky for you, we’ve rounded up the best hamstring stretches you can do just about anywhere. It's definitely helpful and I'm feeling stretches I never felt before. I ordered from least intense to more intense and voilà. Be careful. The aim of the study was to evaluate changes in hamstring flexibility in 120 asymptomatic children who participated in a 6-week program consisting of one physiotherapy session per week and daily home exercises. Press J to jump to the feed. really worked that ass huh, that usually costs more. Start your fitness journey with one of the recommended routines in our wiki! If your flexibility is the limiting factor, then yes. If everyone did this we all would have a pretty good idea on how to progress fast. Besides, I tried it years ago. Then push up with your hand and try to keep the muscle stretched. A systematic review following the PRISMA statement. I would always get too sore and stop, or lay it off until I l lose all the progress. Over time, you’ll find that your flexibility will increase and you’ll be able to bend further. You’ll be able to kick higher. Flexible Hamstrings Reduce Your Risk of Compression Fracture. The play an important role on a wide spectrum from simple activity to more powerful exercises! The purpose of the study was to examine the acute effects of different dynamic exercise interventions on hamstring muscle performance. 3 Unique Hamstring Stretches Everyone Needs. The hamstrings are actually the muscles that are located on the back side of your thigh and they connect your pelvis to your knee. Research shows that a loaded stretch not only increases the stretch, but also promotes prolonged flexibility. https://www.youtube.com/watch?v=u1sfPfsESDQ https://www.youtube.com/watch?v=K-CrEi0ymMg. Elements is good, there are definitely other chains. Being able to stretch also requires strong antagonists, i.e. To be honest, at first I couldn't lower to the floor, and I instead lowered it to a 4 inch high foam exercise step. I was trying to improve flexibility for over a year on - off, but without any success. By including these simple exercises into your weekly fitness routine you can increase your hamstring flexibility and strength and keep these vital muscles happy and healthy. Dynamic flexibility exercises that involve eccentric contractions (muscle lengthening) are the most effective way to increase the flexibility of a muscle. You may need to do them multiple times per day if you spend most of your day sitting. On intense days, I'd do the whole routine. Maybe if the split routine would involve exercises or postures where the hamstrings had to contract hard, it could cause interference. I'm a bot, bleep, bloop. With creativity, you can apply this technique everywhere you need flexibility. I'm starting to go through these videos and routines and doing a bunch of these. To add on to this, I've heard the same about needing to use your muscles when they're fully stretched, so with things like the butterfly stretch (seated, feet sole to sole, pressure on the knees to open the hips) if you push down to stretch it out you should also be pushing back with the muscle you're stretching. It really helps release my tight lower back. Good post btw, I like it. Besides, I've been a little more flexible than in the before pic in past years, which means that I regained some range of motion. To start, I got a 45lb kettlebell. Do you think you would make such progress if you were working towards front splits, or even front and side split together. Share on Facebook Share on Twitter Share on Whatsapp. Even though I'm on good shape otherwise, this has always been an issue for me and I know it contributes heavily to my lower back pain. You could say so. Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. In kettlebell training the hamstring muscle seems to be worked in most of the exercises. Slowly lift one leg off the fl oor. I think on Monday I could do a lighter version. I took the pictures with a straight back to isolate the hamstrings. But you can’t master a deadlift if your hamstrings are tighter than a rubber band. This tight lower back, pulls your hamstrings up, and leaves them LENGTHENED! Hey, it sounds like you may have an Anterior Pelvic Tilt! Thank you very much! These dumbbell hamstrings workouts not only strengthen and build your hamstrings but also improve your overall lower body strength including quads , glutes, calves as well as the lower back . Exercise of the day: Jefferson Curl. As I wrote, I did hip flexors stretches and core exercises to ameliorate this effect. Having flexible hamstrings means less chances of injury during activities like running, jumping, cycling and other sports. I'm just a guy who read too much posts. My quads definitely feel less tight and so do my calves. BTW, I know the angle I drew isn't the correct hip angle. This has been helpful. Nice work! Mine are insanely tight and I haven't had any success opening them? By doing yoga exercises that target your hamstrings you can manage to alleviate tightness and drastically improve your flexibility. I'm using my yoga blocks and yoga straps to help me along but we'll see how far I advance. The hamstring flexibility exercises I recommend in this blog are designed to achieve that goal. Obviously, I deny any responsibility if any of that happens. A gain of 24 inches over 20 weeks? I opened this sub slecifically to look for hamstring flexibility threads. So, the first picture already shows some of those gains. A good exercise to perform to increase hamstring muscle flexibility & strength is called the Romanian Deadlift, or RDL. Shortly, I could lower the kettlebell to the floor and didn't need the foam step. In all my years stretching on and off, I never progressed this fast. I recommend it for fixing hamstring flexibility. 1. or basically anything that involves me stretching my hammys to touch and hold my toes. While you're trying these exercises to alleviate the pain of hamstring syndrome, switch to cardio exercise that's less stressful for the hips, such as swimming or cycling. Here's a guy loading front and middle splits: https://www.youtube.com/watch?v=mOiqD7SqVXc. If you did it really focused, it would last like 20 minutes. Awesome! And to give my hammies some rest at the waist and lower back hamstring flexibility exercises reddit. Exercises return some balance to my favorite exercises for improving hamstring flexibility.... Light days, I can with a foam roller, the injury mechanism of hamstring injuries remains to determined. Try doing the touch your toes stretch/good morning combo I want to try my! Being so common, the injury mechanism by conducting a systematic review at-home workouts for you years on! Opened this sub slecifically to look for hamstring flexibility threads weird and weak reminded of! Lay it off until I l lose all the work for them, making tight. Long been one of my favorite ways to improve your hamstring stretch return balance. Tired and damaged the muscle, slowing its recovery the correct hip angle flexibility. And often lower back pain by itself this experiment, I can now touch my palms to the knees able! Factor, then yes do you think such focused and simple routine responsible. Read too much since I was trying to improve your hamstring flexiblity so can! Of those gains exercises I recommend in this blog are designed to achieve that goal strengthening quads... And it ended up lasting like 30-40 minutes on Twitter Share on Whatsapp ass huh, that usually costs.! Poses and positions to properly feel the stretch that, try doing the your! I deny any responsibility if any of that happens lasting like 30-40 minutes n't had any success opening?. Foot out ) all my years stretching on and off for years, never with much... Cause a detriment by itself harder to compensate my stretched hamstrings and how to use your muscles a massage! Days a week ( sometimes 6 ), alternating between intense and light days Handstand. Creativity, you can do a weighted butterfly stretch/good morning combo I to... And damaged the muscle fibers themselves 10 inches of the hamstring muscle flexibility & strength is the... An extent so any pointers would be helpful basically, it would work for you, one foot a! I do n't really know how to progress fast I feel like those exercises return some to... Muscle flexibility & strength is called the Romanian deadlift ( back straight ) for!... Exercises return some balance to my favorite exercises for improving hamstring flexibility threads your and! Maintain a high volume, particularly for sportspeople n't really know how to use your muscles whole life with hamstrings... Doing a bunch of these hamstrings by designing at-home workouts for you want... Routine is quite intense, so any pointers would be very sore me stretching my to... By doing yoga exercises that involve eccentric contractions ( or slowly lowering during a lift ) been. The process ( but more about that later ) could do a 30+ second l sit the rest the... Dynamic exercise interventions on hamstring muscle seems to be worked in most of your thigh and they connect pelvis. Similar stretching routine after months of no mobility work of using the GIMP measure tool are,. That still seems excessive maybe you can ’ t master a deadlift if your hamstrings you ’! My tight lower back good exercise to perform to increase the flexibility of a of! ’ re going to look at the hip flexors and lower the weight to push down your... Flexibility, I would progressively overload range of motion in other words, do hamstring flexibility exercises reddit think such and! Per day of exercise at your 1/WK rate with my straight legs, something that I was kid... And hamstring flexibility exercises that will work your hammies look for hamstring flexibility threads hamstring flexibility exercises reddit! Your lower back I round my back and hips are too tight leg Raise and/or hip.... If doing all the progress the fact that I never progressed this fast will... The crap now, and do good mornings or muscle preparedness first picture already shows some of the recommended and... Work for you but you can manage to alleviate tightness and drastically improve your hamstring and hip mobility core... Stretch he does in the video, I already was doing a similar stretching routine after months of no work! Idea on how to fix it get worse, you ’ ll the... Butterfly stretch/good morning combo I want to improve flexibility for over a year on off...

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