Author Topic: Favorite ham string stretches? Mine are too tight  (Read 5900 times)

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zbiz

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Favorite ham string stretches? Mine are too tight
« on: June 20, 2011, 11:55:29 pm »
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I'm doing sit and reaches, and cross hangs right now.

Kingfish

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Re: Favorite ham string stretches? Mine are too tight
« Reply #1 on: June 21, 2011, 02:12:48 am »
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hurdlers stretch with the opposite leg tucked inside.
5'10" | 208lbs | 38 yrs
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Dreyth

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Re: Favorite ham string stretches? Mine are too tight
« Reply #2 on: June 23, 2011, 02:48:41 pm »
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Good morning stretch... I don't like reach stretches, because they also stretch my lower back. I don't want that.

Also, RDLs! They stretch the hamstrings like crazy, especially since there's resistance. Do some light RDL's and you'll feel it.
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zbiz

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Re: Favorite ham string stretches? Mine are too tight
« Reply #3 on: June 23, 2011, 10:02:08 pm »
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Good morning stretch... I don't like reach stretches, because they also stretch my lower back. I don't want that.

Also, RDLs! They stretch the hamstrings like crazy, especially since there's resistance. Do some light RDL's and you'll feel it.

Thanks for the tip on the RDLs! It reminds me of Yoga.
I'll also add the Good morning stretches.

Why don't you want your lower back stretched?

Daballa100

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Re: Favorite ham string stretches? Mine are too tight
« Reply #4 on: June 23, 2011, 10:29:45 pm »
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Good morning stretch... I don't like reach stretches, because they also stretch my lower back. I don't want that.

Also, RDLs! They stretch the hamstrings like crazy, especially since there's resistance. Do some light RDL's and you'll feel it.

Thanks for the tip on the RDLs! It reminds me of Yoga.
I'll also add the Good morning stretches.

Why don't you want your lower back stretched?

You don't wanna stretch your low back with your hamstrings, so that when you do an exercise that may take your ham flexibility to the limit, like say a squat for some people, or a deadlift, you're not stretching the hamstring with the back rounded(atleast you shouldn't).  Generally, you wanna make a clear difference between flexion/extension of the waist, and flexion/extension of the hip joint.  Generally if you're flexing at the hip, you wouldn't want to develop the habit of flexing at the waist at the same time.  Same goes for extension, you wanna use your glutes, not low back.

PointerRyan

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Re: Favorite ham string stretches? Mine are too tight
« Reply #5 on: June 26, 2011, 12:05:17 am »
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Good morning stretch... I don't like reach stretches, because they also stretch my lower back. I don't want that.

Also, RDLs! They stretch the hamstrings like crazy, especially since there's resistance. Do some light RDL's and you'll feel it.

Thanks for the tip on the RDLs! It reminds me of Yoga.
I'll also add the Good morning stretches.

Why don't you want your lower back stretched?

You don't wanna stretch your low back with your hamstrings, so that when you do an exercise that may take your ham flexibility to the limit, like say a squat for some people, or a deadlift, you're not stretching the hamstring with the back rounded(atleast you shouldn't).  Generally, you wanna make a clear difference between flexion/extension of the waist, and flexion/extension of the hip joint.  Generally if you're flexing at the hip, you wouldn't want to develop the habit of flexing at the waist at the same time.  Same goes for extension, you wanna use your glutes, not low back.

so daballa100 what if i have a stiff back, at the same time have not so flexible hamstrings and calves?

LBSS

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Re: Favorite ham string stretches? Mine are too tight
« Reply #6 on: June 26, 2011, 12:52:08 am »
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BEND OVAH, BITCH!

Just kidding. But not really.

Other than toe touches, I like this: Stand facing a low-ish box, bench, chair, whatever. place one foot on top of object with leg straight. Lean forward at the hips until you feel the stretch in the back of your leg. Hold 10-15 seconds, then straighten without moving your foot. Rotate foot out, then bend forward again. 10-15s. Straighten, rotate foot in, bend forward again, 10-15s. Repeat with other leg. Sometimes I go through both legs twice.

Don't push the stretch too hard. The other thing you can do with this, and lots of other stretches, is to do it really light -- just until you start to feel resistance but before it's at all uncomfortable -- and hold for at least a minute. "Microstretching." I'm going to do some today, actually.

At the end of the day, your flexibility is going to be limited by your genes, and it doesn't matter past a certain point. I can place my hands flat on the ground with my legs straight but fuck if it helps me do anything athletic.

Also, foam roller.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
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- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

DamienZ

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Re: Favorite ham string stretches? Mine are too tight
« Reply #7 on: June 26, 2011, 04:31:48 am »
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<a href="http://www.youtube.com/watch?v=gPk2H-CCZgk" target="_blank">http://www.youtube.com/watch?v=gPk2H-CCZgk</a>

mattyg35

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Re: Favorite ham string stretches? Mine are too tight
« Reply #8 on: June 26, 2011, 06:30:50 pm »
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<a href="http://www.youtube.com/watch?v=39JhpmvzUeQ" target="_blank">http://www.youtube.com/watch?v=39JhpmvzUeQ</a>

You can also do this with a chair or bench.

adarqui

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Re: Favorite ham string stretches? Mine are too tight
« Reply #9 on: June 27, 2011, 01:11:31 am »
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i like lying down PNF hamstring rope stretches, can't do them though koz of my ham tendon injury... so i just do standing hamstring stretches, propping my leg up onto something.. and adductor stretches, kind of doing a split but alleviating bodyweight by leaning onto something.

pC

zbiz

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Re: Favorite ham string stretches? Mine are too tight
« Reply #10 on: June 29, 2011, 05:23:06 am »
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Thanks for the tip on the RDLs! It reminds me of Yoga.
I'll also add the Good morning stretches.

Why don't you want your lower back stretched?

You don't wanna stretch your low back with your hamstrings, so that when you do an exercise that may take your ham flexibility to the limit, like say a squat for some people, or a deadlift, you're not stretching the hamstring with the back rounded(atleast you shouldn't).  Generally, you wanna make a clear difference between flexion/extension of the waist, and flexion/extension of the hip joint.  Generally if you're flexing at the hip, you wouldn't want to develop the habit of flexing at the waist at the same time.  Same goes for extension, you wanna use your glutes, not low back.

so daballa100 what if i have a stiff back, at the same time have not so flexible hamstrings and calves?

Ditto on PointerRyan's question, mostly because I just think more info will help me better understand.
To clarify what you're saying, is if I'm beding my waist i do NOT want to be bending my hip, correct?

And if I'm doing leg extensions I need to be usin my glutes

Daballa100

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Re: Favorite ham string stretches? Mine are too tight
« Reply #11 on: June 29, 2011, 08:20:33 am »
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Thanks for the tip on the RDLs! It reminds me of Yoga.
I'll also add the Good morning stretches.

Why don't you want your lower back stretched?

You don't wanna stretch your low back with your hamstrings, so that when you do an exercise that may take your ham flexibility to the limit, like say a squat for some people, or a deadlift, you're not stretching the hamstring with the back rounded(atleast you shouldn't).  Generally, you wanna make a clear difference between flexion/extension of the waist, and flexion/extension of the hip joint.  Generally if you're flexing at the hip, you wouldn't want to develop the habit of flexing at the waist at the same time.  Same goes for extension, you wanna use your glutes, not low back.

so daballa100 what if i have a stiff back, at the same time have not so flexible hamstrings and calves?

Ditto on PointerRyan's question, mostly because I just think more info will help me better understand.
To clarify what you're saying, is if I'm beding my waist i do NOT want to be bending my hip, correct?

And if I'm doing leg extensions I need to be usin my glutes

To answer PointerRyan, if your low back is really THAT stiff, http://www.youtube.com/watch?v=FtjNDcn0flI
try one of those instead of hitting your hamstrings at the same time.  I'm pretty young and spry, so I have no idea what real back pain or stiffness feels like lol.  If anything though, I would try stretching your adductors, hip flexors, and piriformis first and see if your low back pain is gone.  Like here: http://www.defrancostraining.com/ask-joe.html  I don't know why, but the images don't appear when you look at the individual article, so just scroll down until you see the part about static stretching.

For zbiz specifically, more like the other way around.  If you're flexing(bending) at the hip, you don't want to bend too much at the hip.  Typically in sports, whether it's weightlifting, or sprinting, etc.  that involve lots of hip movement.  You want to keep your spine in neutral, you should never over arch, which is almost as bad as rounding your back.  It's better for your hip to be mobile, and your waist to be stabilized.

Also, not leg extensions, hip extension, you wanna use your glutes.

I could type an article, but I don't feel like I'm qualified, plus it'll be boring xD.




PointerRyan

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Re: Favorite ham string stretches? Mine are too tight
« Reply #12 on: June 29, 2011, 08:39:59 am »
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zbiz, what i meant is,he said that we wouldnt wanan stretch our low back with our hamstrings. so my questino relates to that. what if i noto nly have tihgt hamstring, but have a stiff bak too? I meant  certainly our back should have a certain amoutn of flexibility too rihgt>?


and daballa thanks alot man. gnnna try those stretches n see how it goes:)

Daballa100

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Re: Favorite ham string stretches? Mine are too tight
« Reply #13 on: June 29, 2011, 09:02:53 am »
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zbiz, what i meant is,he said that we wouldnt wanan stretch our low back with our hamstrings. so my questino relates to that. what if i noto nly have tihgt hamstring, but have a stiff bak too? I meant  certainly our back should have a certain amoutn of flexibility too rihgt>?


and daballa thanks alot man. gnnna try those stretches n see how it goes:)


no problem, and you're welcome.

zbiz

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Re: Favorite ham string stretches? Mine are too tight
« Reply #14 on: June 29, 2011, 04:20:34 pm »
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zbiz, what i meant is,he said that we wouldnt wanan stretch our low back with our hamstrings. so my questino relates to that. what if i noto nly have tihgt hamstring, but have a stiff bak too? I meant  certainly our back should have a certain amoutn of flexibility too rihgt>?


and daballa thanks alot man. gnnna try those stretches n see how it goes:)


no problem, and you're welcome.

thank you too