hey guys, my hamstring flexibility has been in the crapper for a very long time. i really want to start doing goodmornings to help with my deadlift but as of now i can only go down maybe 30 degrees before my back starts to round. ive been doing a few minutes of static hammy stretching for the past 4 weeks without any noticeable improvement. i was told that just doing the gms and stuff will help increase my flexibility but my ROM is so small now it seems pointless and dangerous. what else can i do to increase my hammy flexibility quickly?
If you aren’t seeing improvements in static flex, you probably aren’t stretching them long enough or finding the right “angle.” I will use multiple stretches with the hammies, because certain stretches address different areas of the muscle.
If you can find a good PT/chiro/ortho that does PNF, that would be a good place to start as well. A lot of people can see faster results with PNF than traditional static stuff.
Also, try some dynamic work to loosen yourself up before you hit the iron. I wouldn’t recommend going to the point where your back rounds, though, as you’re putting yourself at serious risk for injury. Good luck!
Stay strong
MR
Get someone to PNF you, and also try some self-myofascial release with a foam roller.
Make sure that you’re doing some dynamic flexibility work before you train, too.
Great ham stretch
Lie flat on your back in a doorway or by some wall that juts out. Get your butt even with the door jam or jut area.
Put one leg straight up the jam or wall while trying to straighten your opposing leg on the floor. Keep your lower back in contact with the floor. You should really feel the stretch in your hams.–
Right leg up–right hip even with jam–left leg as straight as possible.
Plus do the exercises with your available ROM. Keep the weight in check until you feel comfortable with the movemment and weight.
It’ll come
Jump stretch bands are invaluable for doing pnf stretching on your own.
[quote]Eric Cressey wrote:
Get someone to PNF you, and also try some self-myofascial release with a foam roller.
Make sure that you’re doing some dynamic flexibility work before you train, too.[/quote]
I can’t stress either of what Eric said enough, PNF stretching and dynamic warmups are all that we do for our athletic clients, and hamstring flexibility is key in most every athletic movement.
unfortunately i would not be able to have a stretch helper… how do i PNF (its a familiar term but i dont remember what it is). same with dynamic stretching heh. any example exercises/websites you guys can point me to?
myofacial release or otherwise massaging could help too now that i think about it.
thanks for the help!
I have had success using ballistic type stretches after being thoroughly warmed up (Sauna + regular warm up) These types are generally contraindicated for people with back issues such as yourself, but I don’t know the details of your particular case. I have used them extremely successfully with myself and many others.
These were all hard working athletes and martial artists who stuck with the ballistic / dynamic stretches pre-workout for at least a month. In all cases, back flexibility wasn’t an issue and it was the hamstrings that caused all major issues.
[quote]lavi wrote:
unfortunately i would not be able to have a stretch helper… how do i PNF (its a familiar term but i dont remember what it is). same with dynamic stretching heh. any example exercises/websites you guys can point me to?
myofacial release or otherwise nassaging could help too now that i think about it.
thanks for the help![/quote]
Don’t know what stretches you’ve been using, but sometimes people think they’re stretching the hamstrings when they’re stretching the lower back. Make sure that the motion is coming from the hip and not the spine when you do hammy stretches.
Check on glute flexibility too - I thought my hams were tight for a while, then figured out it was my glutes stopping the ROM.
Just a couple points to check on -
Dan
I too have very poor hamstring flexibility. I have started doing stretches in the morning, a mixture of static stretching for 30 seconds and pnf type stuff with either a chair or a towel.
I cant do good mornings as my ROM would be too small. I can do SL deadlifts though, I can go just below my knees before my back starts too round although I feel a strong stretch in my hamstrings. I think it has helped my flexibility a bit but it is slow progress. I have no real flexibility problems anywhere else except for low back/hamstrong area, is this common?
The legendary John Grimek demonstrates amazing flexibility
One of the variations of pike stretch that I use with my athletes may be helpful to you. It is a weighted pike stretch. Simply stand on the end of a weight bench with a 25-45lb. plate and stretch down into a pike. Hold this position for 30 seconds. Do two sets with approximately one minute rest inbetween.
As you get more flexible and are able to put hands flat on the floor in a standing pike, make the weighted pikes more difficult by standing in the middle of the bench and holding the weight underneath the bench. To get into this position, assume a squat position on the bench, grab your weight and then straighten your legs to the pike position.
Yours in Fitness,
Coach Sommer
Hands touching the floor? I can’t touch within 6 inches of my toes!!
thanks guys. ill add in the pike stretches at the end of my workouts, but as buffalokilla said i need to make sure its stretching the hammies and not just the back.
ConorM - I just measured - im at about 8.5 inches from the floor , 7.5 if i bounce it a lot :P. and i havent trained legs for the past week.
what are exampes of “dynamic stretching” i could do?
Patience grasshopper; they are coming!
Stay strong
MR
[quote]lavi wrote:
what are exampes of “dynamic stretching” i could do?[/quote]
Mike – How are you feeling today? I hope all went well.
Malinda
This is a common issue with lot of people, I have to work on this too.
I tried stiff legged deadlift holding dumbbells to stretch the hammies .
Malinda,
Feeling pretty good, actually. I’m getting around (albeit slowly) without crutches, and I’ll be back at work tomorrow. Thanks for asking!
Stay strong
MR
[quote]firebug9 wrote:
Mike – How are you feeling today? I hope all went well.
Malinda[/quote]