The Science of Hamstring Flexibility - Anatomy & Training Techniques
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- čas přidán 5. 06. 2024
- PDF pose chart here:
www.yogabody.com/hamstring-fl...
Do you struggle to touch your toes? Have you been told it's because your hamstrings are weak, not because they're tight? If so, you're being gaslit. While your hamstrings might be weak, when it comes to flexibility, you have to train these tissues with stretching exercises as I’ll show you in this video.
Tight hamstrings impact your posture, your walking and running gait, and can even contribute to lower back problems. Since your hamstrings are involved in nearly all your movement patterns (think knee flexion, hip extension) if left unchecked, the progressive tightening of these tissues is the norm-but it doesn’t have to be.
Your hamstring range-of-motion is determined by two factors: your nervous system and the length of your tissues. The Science of Stretching is a targeted approach I’ve developed that combines exercise physiology research with best practices from yoga, gymnastics, and dance. It’s really effective at unlocking any muscle in your body, but in this video we'll focus on your hamstrings.
I’ll explain the three key Science of Stretching principles of practice and show you how to put them into action with a simple pose that targets change in the muscle fibers in your hamstrings. If you’re new to this this type of deep, passive stretching, remember to start slowly and ease your way into it. Let’s get started!
VIDEO CONTENTS
0:00 Tight hamstrings
01:13 Anatomy of hamstrings
02:57 Anatomy of stretching
05:27 Ragdoll pose
05:50 Science of Stretching
06:08 Wet noodle
07:04 Breathe to relax
08:07 Time under passive tension
DISCLAIMER - this video is for educational purposes only. If you have severe hamstring pain or an injury, please err on the side of caution and check with a healthcare provider before practicing any self-care routine.
ANATOMY
The hamstrings are a group of three muscles located at the back of your thigh: your biceps femoris, semitendinosus, and semimembranosus. These muscles originate from the lower part of your pelvis and attach to the bones in your lower leg.
They are biarticular muscles, meaning they cross two joints (hip and knee) so they play a crucial role in coordinating movements when running and jumping.
When your hamstrings become tight, they reduce flexibility and range of motion, which can lead to discomfort in your legs and lower back.
WHAT WE’LL COVER
* Hamstring anatomy
* How to train flexibility in your hamstrings
* Key stretching principles for maximum benefits
3 SCIENCE OF STRETCHING PRINCIPLES WE'LL LEARN
1) Wet noodle
2) Breathe to relax
3) Time under passive tension
WANT MORE?
* Try our 4-week YOGABODY online Science of Stretching program: www.yogabody.com/stretching/
* My podcast: www.LucasRockwoodShow.com
* Main site: www.yogabody.com/
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Got a question? Please post down below.
#Hamstrings #Stretching #HamstringStretch
can we all appreciate that he ripped out his hamstring just to teach us how it works
After years being told I wasn’t able to do a forward fold and touch my toes because I had tight hamstrings, a yoga teacher suggested I incorporate a stretch that focuses on the lower, outside portion of my back. I stretch both sides and immediately get inches closer to my toes. My hamstrings were being sufficiently stretched all this time. My lower back was not.
What stretch did u do if it's okay sharing?
Where those stretches for the QL (quadratus lumborum)?
I don’t know if there is a technical name for the stretch. If you know, please share it. I start in a forward fold very gently. When I am stretching the left side (I think it is where my obliques wrap to my back), I lock my right shoulders location and pivot clockwise from the right shoulder so my left shoulder nearly goes in front of the right shoulder in a twisting motion. As I move into the position I can feel tightness and I slowly move through where I am comfortable and hold. I do the opposite to stretch the right side. I often play around with reaching the arm on the stretching side out until in different directions until I feel I have gotten the entire area loosened up a bit. I now do it 3-4 times throughout a day just to stay looser. It was odd to me that none of the other twists in yoga where really targeting that spot when my body was in them. Very grateful for the yoga teacher who gave me this 30 seconds of wisdom after feeling like I had maxed out my flexibility in the first 10 years of my yoga practice.
@rachel Great description, gonna try it today. Thanks :)
Seems like latissimus dorsi
Your videos are excellent Lucas. A real lesson in clarity and great video production. The content for yoga and health is a bonus. I really enjoy both the very useful content and the quality of production. A rare thing. Well done!
Glad you find the videos clear and valuable.
- YOGABODY Team
Hi
Science of stretching is good, I have it. I’d call it stretching that is intense as strength training. Make sure to start out using the modifications instead of jumping right into the full stretches. Most of us should focus at least as much on flexibility as strength training, if not even more. Work your weakness, especially most men who functionally need more flexibility, but they’re spending all their time on strength training at the gym instead.
I've also heard of glute amnesia where your glute muscles go to sleep and leave all the work to the hamstrings which become over worked and tight. Great video.
Thanks a bunch for your appreciation @howarddavies782!
- YOGABODY Team
I absolutely adore how you get straight to the point with valuable information and no affectation. Your video on hamstrings has already helped me. Thank you. I can already feel the improvements occur through relaxation during the 4-minute pose.
Thank you for your kind words!
- YOGABODY Team
Perfect material for where I'm at Lucas. Thank you!
Thanks a bunch for your appreciation @K-Fred!
- YOGABODY Team
Very few videos explain the science behind everything they do, hope you keep up the noble work! Very informative and helpful, i am grateful
Glad it helped, Hiteshkumar!
- YOGABODY Team
Excellent video Lucas!
Specially when you pulled your muscle out to explain something about it. This was so unexpected yet really caught my attention!
Well done!
Glad you liked the video, Marc!
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First video of yours I've seen. Love the simple yet scientific approach to stretching. Now I know why, ever since high school, stretching never seemed to work for me. 10min video fundamentally changed how I view/approach stretching. Thank you
Glad you liked the video, Max!
- YOGABODY Team
Amazing vídeo! Greetings from Brazil! 🇧🇷
I love your content Lucas, it's wall made, very concise, and well explained, while being relaxing and follow along. Can't do much better !
There is although the fact that *no single* mobility educator on CZcams or elsewhere says the same thing about stretching poses duration, or even relative importance of active vs passive mobility training. I appreciate the precisions you make here but still.
I decided to go to research paper directly to make my own views, and they kind of contradict themselves too on optimal duration. Isn't then it a wrong statement you make about science of stretching being clear and resolved toward 2-5mn duration ? I tried to download your PDF to find studies reference but couldn't find any.
Don't get me wrong, I'm not against your approach, I even found great benefices trying your way, and incorporated it in my mobility practice. But stating such clarity on what is best might be deceptive if it's not. I wouldn't stop appreciating your content with a more nuanced approach, clearly outlining what's scientifically validated vs what are you beliefs on the topics (which I'm happy to consider!). Cheers mate
Passive is quick, but effective for only a very short time and does very little to affect actual change in range of motion. Standing up from the stretching position will do more.
A newbie to your CZcams channel. Done some yoga off and on for years, but from watching your videos and especially listening to your explanations has been so wonderful. Thank you for sharing your knowledge and insights to help others.
Thanks for the support and glad you like our content, Cheryl!
-YOGABODY Team
Aight to late to check this out tonight, but I started in November being about 10in away from touch my toes, and am down to 6in way now… but I think with this video, and the rest you got, I just might be able to make it by the end of the year (which was one of my chief New Year’s resolutions) so all this to say, thanks man for making this video!!
Keep up the great work, and you'll reach your goal in no time.
- YOGABODY Team
Progress?
Very clear and concise thank you
Thanks a bunch for your appreciation @BillHeilmannfritz!
- YOGABODY Team
You’re such a good teacher! Very easy to understand
Glad you like the video, Anurag!
- YOGABODY Team
How does the length of your arms play into touching your toes. I have a negative 3 ape index
Thanks man. I've developed crazy shoulder mobility and flexibility over time with practice. But hamstrings is where I've stuck forever. Hope ur strategies work.
Keep at it! Progress takes time.
- YOGABODY Team
How did you increase the mobility and flexibility of your shoulders?
Does this work with high chronic constant muscles pain and so a lot stiffer and no range of motion anymore.. ?cause I will have a lot of pain in arms and back en chest as well in this position.
Tbh very well explained and very informational. I needed this and you deserve a sub. Thank you.
Glad it helped!
- YOGABODY Team
Thank you. Am glad I found this channel.
Glad it helped, Pat!
- YOGABODY Team
Thank you
I heard you mention that hamstring tightness is partially in your head, so I stood up, relaxed and told myself exactly that, and reached down and touched my toes extremely easily. No lie. It was the weirdest thing.
That's amazing! Sometimes it's all about the mindset.
- YOGABODY Team
Hi Lucas! Is it possible to practice this hamstring stretch every day? or is it better to do it every other day to recover? I'm a beginner! Thanks for your clips!
It can generally be practiced everyday. However, it's essential to listen to your body and avoid overstretching.
- YOGABODY Team
I wish I had this video filled with wisdom years ago
Thank you very much for this video. You've got yourself a new subscriber & I will begin implementing these lessons immediately.
Welcome aboard! So glad to have you with us.
- YOGABODY Team
wow this is great content! thank you!
Glad you enjoyed it!
- YOGABODY Team
I have liked and subscribed.
I will try and keep this short. I have never been a flexible person. I am now 64, and have suffered motorcycle accidents, and have weight trained starting when I was 17 and I ruined my body. Not really ruined but chronic pain and stiffness just took me over. Knee pain so bad, I feared any knee bending, could barely put on my sox and I could not spread my legs farther than 2 feet apart. I lost my ability to squat. End of June of last summer I changed my routine and started doing 15 - 20 min of interval cardio putting my HR up over 130 and warming up my body. I then went into simple stretching with each session being excruciatingly painful. I would become exhausted and could add no weight training. I was doing this 3-4 days a week with approximately 1/2hr stretching sessions. Each time I went back, I was pretty much back to where I started and after a month or so went to 6 mornings a week and holding the stretches longer. I am not stretching as you are saying and I will try relaxing more. I do like 3 rotation sets of stretches each morning after my warm up and all has gotten much better, still pain but not as exhausting and I have some energy left to bring some weight training back into my WO; that emphasis is on ROM rather than load. I feel so much better and my knee pain is all but gone! I can get my legs much further apart and I am working on ROM for squat depth in a sumo type position; but my hips are still so tight. I would love to gain faster it is going so slowly. I have heard it can take someone like me years so I stick with it? Thoughts?
Thanks for the support, Christian. Consistency is key in improving flexibility, especially after injuries and stiffness. Celebrate each milestone and stay committed to your routine. If progress feels slow, remember that patience is key. Keep up the great work!
- YOGABODY Team
@@YOGABODY.Official Thank you, you are changing my life! This morning I switched up and did my cardio, my resistance training again where I stress ROM and not load at this time and then went to my stretching. I held each position 2+ min;
I am doing a better than rag doll as I have worked past need for the bench; thorax open with foam roller on spine; seated leg spread torso forward; and seated foot up on thigh pulled back toward crotch.
I felt what you are saying as I relaxed and breathed in the method you teach. I found that as I approached 2min and went past 2 min was "start" of new territory! Totally different than what I was doing, performing today basic stretches I had been doing.
I am going to look at your other stretches and put a 6 day plan together. Thank you again for your teaching, professional videos and replies. God bless.
I'm thrilled to hear about the positive changes in your routine! Keep up the great work with your stretching and breathing practice. If you need further guidance, feel free to reach out. Wishing you continued success on your journey!
- YOGABODY Team
Morning now looking wCho v your video ..good work
Hi Lucas, great video! Do you have a video link to phase 2 of the process?
Hi Tom! You can watch our other videos that might be helpful to you too! Here's the link:
www.youtube.com/@YOGABODY.Official/search?query=hamstring
- YOGABODY Team
Awesome Video. New Fan. I will be tuning in periodically. Thank you.
Thanks for subscribing! Glad you enjoyed it.
- YOGABODY Team
The “too fast or too stretched” alarm might help to explain the phenomenon of sprinters vs distance runners in terms of flexibility. Distance runners don’t generate as much force per stride, as they train for endurance, so their muscles are not contracting as quickly. A sprinter does just the opposite: fast strides and more power for shorter bursts. I will be incorporating these flexibility concepts into my routine to see if I can get quicker, more powerful function by increasing flexibility. Thanks for the awesome insight into alternative training.
Flexibility plays a huge role in athletic performance. Glad you found the info useful!
- YOGABODY Team
amazing video! 🤩 very detailed explanation with visuals and actionable practice!! really appreciate your sharing❤
Glad you like the video!
-YOGABODY Team
Thank you !
You're most welcome!
- YOGABODY Team
I am definitely holding closer to 2 than 5 min; I am breathing but not like you are suggesting. I am going to try it!
Let us know how you go, Christian!
- YOGABODY Team
Perhaps I missed it, but how many sets of these should one do per session and how many times a week?
This content is so good
Thank you for the compliment!
- YOGABODY Team
Your videos are so informative and helpful thank you
Glad you liked the video, Beverley!
-YOGABODY Team
This was really well done. Thank you.
Glad you enjoyed it.
- YOGABODY Team
Hello, Lucas, thank you for the awesome video! What about frequency? Are there enough gains in doing multiple sets of these type of exercises or just one set of 2-5 min once per day is enough?
Glad you enjoyed the video! Consistency is key, so doing these exercises once per day can be beneficial.
- YOGABODY Team
This is so cool so informative 😍new sub here thank you so much for your hard work and the information you provide
Thank you for subscribing!
- YOGABODY Team
So do you Weight train or do just yoga ? Is Weight training necessary or just yoga and cardio can be enough?
Necessary for what? Enough for what? There is no one true way handed down on stone tablets. What’s YOUR goal. Without that you can’t answer such questions.
Thank you !! Great way to explain and demonstrate 👍🏼
Glad you liked the video, Ghada!
-YOGABODY Team
Great information,thank you
Glad it helped, Tina!
- YOGABODY Team
excellent video and great production
Glad you like the video, Mounir!
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nice shoes
This is pure gold
So glad you think so!
- YOGABODY Team
very good explanations, thanks
We're happy you liked our video, Lucien!
- YOGABODY Team
Excellent!
Glad you liked the video!
- YOGABODY Team
Hello Lukas, thank you for your video - new sub 😊
I had a compression fracture of my spine due to osteoporosis last year in October which has completely healed since then. I am under medication for my osteoporosis as well.
Request you for some exercises which would help in strengthening my back muscles.
Thanks again.
Glad you found the video helpful! For strengthening back muscles after a compression fracture, consider consulting a PT for personalized exercises.
- YOGABODY Team
great information and as a recovering knee surgery person, my hamstrings are clearly the culprit... this is great info, suggestions. THANK YOU.
We're happy you like our video, Joseph!
- YOGABODY Team
Potentially dumb question;
Im not flexible in this regard… and I found small gain from doing my exercise. Impressive!
But, I run regularly, played tennis today, go snowboarding, am fit enough to do those feel activities….
Do I really need this kind of flexibility ? How harmful is it not to be able to touch toes? Any insight on the benefits be good to know
Hi Lucas...
When doing this ragdoll.. passive stretch, how much tension should you feel in the hamstring?
Enough to where you feel your muscle stretching, but less than when you start to feel pain. Don’t push through pain, pain isn’t normal.
Well said. Great video quality too... I recently learned a trick to temporarily increase hamstring flexibility. You place both fists between your knees and squeeze them as hard as you can for about 5 seconds. I use this at the beginning of my stretches to help loosen up. Can you explain the science behind that??
It likely helps activate muscles and increase blood flow but we recommend doing it with caution.
- YOGABODY Team
Kudos for the Feiyue.
Glad you noticed!
- YOGABODY Team
You are so good at what you do, sir. I am a fan.
Thank you for the kind words!
- YOGABODY Team
Would you say that, doing stretching actively would be a good or even, preferred method for people that dance or do something such as, bjj so that when doing the sport they have the strength to do so, and do it effortlessly? Just a question btw, love your videos 🙌
Active stretching is fantastic for dancers and BJJ practitioners alike. It enhances flexibility, strength, and mobility, making movements more fluid and reducing the risk of injury. Thanks for the support!
- YOGABODY Team
Very nice bro
Thank you for your appreciation!
- YOGABODY Team
I stumbled on this on accident and I agree with everything. I heavily incoprate full body stretching and I'm a 6"4 235 lb man that can do the splits
We're happy you like our video, Bumi! Nice that you can also do splits.
- YOGABODY Team
I have bulged s1 l5 my hamstring on that side is always tight. I read I should not try to perform certain hamstring stretches. What are some I can safely perform?
Hi Chris. Best to consult with your doctor as we're not sure of your specific condition.
- YOGABODY Team
Thanks champ .
Glad you liked the video, Sunny!
- YOGABODY Team
Danke!
Glad you liked the video, Alin!
- YOGABODY Team
It's great that so many people found value here. Conversely I found it massively over explained the process and used overly complicated terminology.
Thanks for the feedback! We'll try to find a balance for future videos.
- YOGABODY Team
I think u did a better job than my biology teacher in school
Wow, that means a lot. Thanks for letting us know!
- YOGABODY Team
which video should I buy on your website to improve my hamstring flexibility?
Go for the Science of Stretching Program, Jeetin! What's great is not only will it help your hamstrings, you'll also improve your flexibility and mobility.
- YOGABODY Team
After 2 year High I got right exercise thank you so much
Sounds great!
-YOGABODY Team
Thanks for all your videos. I have a quick question, if that's okay. I suffer from minor spasticity and I work on stretching and hamstrings (which I hate!!) and I do have minor balance issues that I work on too. I noticed when I'm standing still for a while - as in, during a service etc. - I think after a while I tense and then feel like my tension will force me to tip over!! How can I avoid this? What should I work on? I am 5'4 and 119 pounds, just to give you some idea. I've been trying stranding on a foam board for balance, is that all I can do? It is also unfortunate that wearing heels - 3/4 inch max - can make standing worse. Your advice would be greatly appreciated!!
To improve your balance and manage tension, incorporating a mix of yoga poses aimed at enhancing hamstring flexibility and core strength is key. Practices like headstands, even just the preparatory exercises, can significantly help. Diversify your routine with stability-focused activities beyond the foam board for better results.
-YOGABODY Team
Can you please provide references as to where in the “literature” you have found that it is “very clear that if your goal is to increase ROM the most effective way is passively” ?
A 2023 meta-analysis (which screened 14.851 papers) shows completely contradictory results to what you’re claiming here (alizadeh, S., Daneshjoo, A., Zahiri, A. et al.)
As far as Iam interested as well in a study that supports his statement - your cited meta-analysis (DOI: 10.1007/s40279-022-01804-x ) dont claim what you said. This study included 55 papers (these 14.851 papers were screened, but had no impact on this analysis, because they were duplicates or had different criterias like post-injury stretching) and found no difference between range of motion benefits from resistance-training vs stretching. "Completely contradictory results" is a bit misleading, in my opinion.
@@geronimodurat1874well, If there is no difference between range of motion benefits from resistance-training vs stretching, then clearly passive stretching isn't the most effective way of gaining range of motion.
So question? For the last 8 months or so I’ve had this feeling in the back of my leg right under my left glute of like a pinched or a muscle pull. I can’t fully extend my left leg without pain. It even sends pain down my left leg when I sneeze. The reason i ask is because with my right leg it’s completely fine along with any other stretches I do. Its just the muscle under my left glute.
We'd recommend checking with your doctor or PT to diagnose the issue. They can help diagnose the issue and recommend the best course of treatment.
- YOGABODY Team
very cool , best explanation buddy, tyou
Glad you like the video, Joe!
- YOGABODY Team
Next year I will be 50 years. I work with machines and sometimes in very strange positions. Once I was in pain while being crammed into a tight space but after a week I was more flexible and pain was gone. So, yoga is probably a good thing.
Thanks for sharing your experience! Yoga is great, especially if you practice it often. Practice as much as you can so you'll never lose mobility.
- YOGABODY Team
Thanks for the nice explanation!Is this stretch safe for someone over 55 ?
Yes, this is generally safe for all ages, but listen to your body.
- YOGABODY Team
Nice channel
Glad you like the video, Mauro!
-YOGABODY Team
My guy is teaching me Pranayam breathing exercises. I guess I shouldn't have stopped doing it after my school days
Keep up the practice!
- YOGABODY Team
If it is comfortable or easy in the ragdoll pose, should I use a lower stool? Does it still work if I dont feel the strech?
You can try a lower stool for comfort, but it's important to feel the stretch for effectiveness.
- YOGABODY Team
I found the idea of prolonged passive stretching very persuasive. However, this exercise aggravates problems in the lower back (my L4-L5 disk has been operated upon 3 times already). Is there any other passive stretching that you recommend for the hamstring?
For your L4-L5 condition, try a gentle hamstring stretch lying on your back, using a strap around your foot to gently pull the leg towards you, keeping the other leg flat. This method avoids lower back pressure. Always ensure any new stretch is safe for you by consulting a healthcare professional.
-YOGABODY Team
question about stretching old torn muscles: i tore my L gracilis 20 years ago doing the splits and i havent been able to get flexible ever since. it feels like i re-tore it 4 or 5 times trying. is there a way to make this torn muscle flexible enough to do the splits again?
To improve flexibility in a previously torn muscle, focus on gradual stretching and strengthening, guided by a physical therapist. Consistency and caution are crucial to prevent re-injury.
- YOGABODY Team
Great key to beating the myotonic reflex
Remember muscles come in pairs
So flex the opposite muscle of the muscle you want to stretch
Ex: want a looser back?
Flex your chest as you stretch and release your back
do this once a day? how long should I feel the improvement? FYI, I am a marathoner.
Every body is different and some improvements can be felt at Day 1 and some can take a while. Best to continue practicing, we'll never know if there's already small gradual improvements happening.
- YOGABODY Team
I really need help.im in costruction bricklaying and im not enjoying my job because of this im 34 years old
What if I was diagnosed with L5-S1 disc herniation (7mm protrusion) 5months ago. I had sciatica for about 2-3 months. Before that, I was able to do splits. I kept being active, just don't run anymore and don't lift anything overhead neither standing. Is it safe to resume stretching?
Consider consulting with your doctor before resuming stretching, especially with a recent history of disc herniation.
- YOGABODY Team
Really an incredible piece of filmmaking here. Truly. Bravo.
Thanks for watching and for your kind words!
- YOGABODY Team
A question about the wet noodle: Should I lift my hips as high as possible until I start to feel tension in my hamstrings, aiming to avoid any tension in the hamstring?
Aim for a flat back during the wet noodle stretch. You'll feel tension eventually, but don't push into pain. Listen to your body and focus on lengthening the hamstrings with a straight spine.
- YOGABODY Team
Interestingly, as a hypermobile person, i find this information super helpful: i have bendy tendons that enable me to flex, but moving inappropriately, without considering the muscle groups involved, doesn't actually address the muscle tightness im looking to work on.
Just coz i can touch my toes, doesn't mean im bending safely, or have 'loose' hamstrings, unfortunately 😩😩😩
Glad it helped!
- YOGABODY Team
Cool shoes
Thanks!
- YOGABODY Team
I don't understand that between passive and active stretching. I have never passively stretched and been able to touch my toes however I can do a round of stiff-legged deadlifts and if I concentrate enough I will go to my toes with the bar in one session in a day. Admittedly it doesn't stay that flexible for long.
Tried it a few times, no instant results. Not sure if I should stick with it, I would have liked to see a little bit of newbie gains. I'm trying a few of the toe touch videos, none of them have done a thing.
Consistency is key! Keep at it, and you'll see progress over time.
- YOGABODY Team
Can I do 2 sets of one minuto instead one set of 2 minutes? Or will it affect my results
Splitting your hamstring stretching into 2 sets of one minute each is perfectly fine and won't significantly affect your results. It's more important to maintain consistency and ensure you're stretching with proper form. Listen to your body and adjust as needed for comfort and effectiveness.
- YOGABODY Team
Hi lucas i can easily touch my toes but there's little pain in whole hamstring on the back side of legs. And when i go to touch my head to my knees i cant do it cz the pain becomes unbearable and i cant find its solution please tell whats wrong with them and how to fix them . 💔 nice vid btw ❤
Hi Krishna. To address your hamstring pain, consider gentle stretching and strengthening exercises that do not worsen the discomfort. Explore hip opening stretches and prioritize listening to your body. If the pain continues, it's essential to consult a professional for personalized advice.
- YOGABODY Team
How often a week can you do this stretch? I’d like to do it sometimes twice a day, is it too much?
Twice a day should be fine but listen to your body. If you experience discomfort, consider reducing frequency or intensity.
- YOGABODY Team
let's say i do it everyday for 5minutes (i don't understand if i have to bend knees so i dont feel the strech or if i have to make them straight?) , in how much days am i gonnad touch my feet with straight legs ?
Consistency is key! Focus on bending your knees slightly if needed, and over time, you'll improve your flexibility.
- YOGABODY Team
Can you start with 1 min hold and increase the time until you reach the 3 min?
Gradual progression is ideal. Keep practicing and hope you get to see great improvements soon!
- YOGABODY Team
Nerve system (system isn't "nervous")
stretched ligaments should not be asked to predominantly return body to upright position
Bend at hip joint (not at the waist)
Folding forward while knees are flexed greatly reduces effectiveness of stretching hamstrings
I like the all white background
Here is the deal, I try to improve my flexibility in order to have a more aggressive position on a bike. However, stretches work only on relaxed muscles. When Im cycling my hamstrings are flexing on the bike. Is there any way to i crease flexibility while the muscle is flexed? Or is this impossible?
Increasing flexibility will still work
Consider adding resistance/weight along the full range of motion. Try a Romanian deadlift for hamstring mobility.
@@JustinReyesxvii I have herniated disc in L5S1. Therefore, any sort of bending over with a load (deadlift, good morning, jefferson etc. ) is out of the question. Also, prior to my disc injury I was doing heavy deadlifts and squats and they contributed greatly to making me stiff AF. Strength training reduces flexibility. It is what it is.
How often would you do this 3 minute hold?
It depends on your goals and comfort level! If you're a beginner, start at least thrice a week.
- YOGABODY Team
Is this technique at all related to the vagus nerve? After doing it a single time something released and I almost passed out. Still feeling a bit weird 15 minutes later, but my left hip is wide open!
It doesn't directly affect the vagus nerve, but intense stretching can occasionally trigger dizziness or fainting due to a vasovagal response. If you feel unwell, consider seeking medical advice.
-YOGABODY Team
@@YOGABODY.Official interesting! I'm doing well, thanks in part to this technique. thank you!
Can muscle relaxants be helpful?
Definitely worth checking with a doctor about that. They can advise what's best for you.
- YOGABODY Team
I’ve recently run a marathon and my hams are very sore, even after walking. Hopefully this will help
Let us know how you go! Hope you'll feel improvements.
- YOGABODY Team
@@YOGABODY.Official thanks Lucas. I did some last night, felt some extra flexibility even after a few mins. Will keep it up! 👍🏻
Was it said how often to do these 2-5 minute stretches? Once a day?
Initially, aim for 30 minutes and gradually build up to 5 minutes per stretch. Try to do them at least 3-5 times per week, depending on your activity level.
- YOGABODY Team