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lyssvchill
How do I loosen my hamstrings?
I have really tight ham strings and it affects me physically. What is a good stretch or exercise that will help me to loosen them.
Asked by lyssvchill - 7 answers - 31 weeks 1 day ago
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lhotvedt
I have this problem as well. I generally stand with the ball of my foot on a stair, and slowly let my weight drop onto that foot, flexing the ankle. The heel points lowest to the floor, and the other foot is suspended. You can lean forward slowly, and you will feel it in your hamstrings and calves. I also put my foot onto a stair at about knee level or a bit higher, with the toes pointed upward or slightly towards your chest, and bend forward, but softly, keeping the knee straight. You will feel the pull. Stretch gently toward the toes. It helps me, hope it helps you as well!
Submitted 31 weeks 1 day ago by lhotvedtrawgrip
Soft tissue work my friend, get a golf ball and roll the shit out of your hamstrings, glutes, calves and everything else. Try some dynamic streching it should help a lot especially pre event. Of course you can still static stretch but keep it to a minimum.
Yes soft tissue work will be the most painful thing you will ever experience.
Any other questions visit www.Rawgrip.com/Forum
Submitted 30 weeks 6 days ago by rawgripgeorgeleake
Another little tip. Before you start any stretching get a tennis ball and role it around the sole of your foot for a minute. Do that for both feet.
When you attempt your stretches, try altering the angle of attack. Place a barbell plate, or a thick book under your heals and try and touch your toes 10 times. Go as low as you can and hold for 10 seconds. Next move the weight/book to under your toes and try again. If you try and touch your toes before you do any of the above and then try after you should be able to reach further down. If not, repeat.
HTH
Submitted 30 weeks 6 days ago by georgeleakeT_Larsen
You shouldn't flex the ancles then you get the stretching on the nerve (n. ischiadicus) and not on the muscles - but then the above exercises are really good !!
Submitted 30 weeks 2 days ago by T_Larsenemmettcre
Do some static stretching but keep it to a minimum....
Submitted 28 weeks 6 days ago by emmettcreEnduranceRun
PNF stretching all the way.
Lying on our back get your partner to lift your leg to 90 degrees keeping your other leg flat to the floor. You should already feel the stretch with tight hamstrings but go past 90' if not. After about 15sec (when the muscle relaxes) put some force back into your partner (5-8sec) when you relax get them to push your leg a little further. This will increase your muscular and neural flexibiltiy.
Submitted 28 weeks 6 days ago by EnduranceRunearth2katie
Seated forward bend is excellent hamstring stretch, especially when done in a "leisurely" manner while listening to music or watching television, etc. Plan to stay in position for 5 minutes or more:
Sit tall and lift yourself up with your hands so that you are seated high on your "sit bones". Bend forward from the hips, keeping legs straight and feet relaxed, but slightly flexed. Bend only as far as you can go without hunching over. You will feel it in your back and hamstrings.
When you have gone as far as you can, place a pillow or a rolled blanket or something on your lap, so your chest can rest on it, and you can relax fully, without pain, for the 5 minutes, or longer. Think of reaching your chest toward your toes, rather than bending your head. Relax in this position, rather than "try".
If you practice this over time, you will not need to bounce to touch your toes, because you will be easily bending over and putting your palms flat on the floor.
It works well in conjunction with the dynamic stretches above, and especially the PNF!
Submitted 25 weeks 2 days ago by earth2katie