How to Fix Tight Hamstrings (HINT: Static Stretching Doesn't Work)
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- čas přidán 20. 06. 2024
- If you've been trying to stretch your hamstrings but you haven't had any success, this video is going to teach you a very effective hamstring stretch technique for lasting results.
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Tight hamstrings is a common issue, often experienced by athletes and a lot regular people, especially due to sitting too much.
The problem with hamstring stretches is that most people just try the typical static stretch, and that is not as effective as the method I'm going to show you in this video.
If you're looking to upgrade the typical hamstring stretch, apply these tips and you'll soon start to develop increased hamstring mobility and a greater range of control.
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I have naturally hyperextended knee; Do this stretch exasperate it? Should I stretch hamstrings like this, or should I stick with static stretching sitting on the floor (as the floor prevents my knee to hyperextend)?
Any ideas for what I can use to do the stretch as my weight bench is too narrow and I fall off trying to roll my ham.
Sometimes when l land my feet on ground it goes wide not in straight what is it's reason plz tell
Thx Eric. Great vid - learned some new ideas.
Very helpful - thanks
3:21 - Warm Up Glutes
6:02 - Myofascial Release w Lacross Ball
8:18 - Hamstring Stretch
I put these shortcuts here so that I can easily jump into the stretches each day for my daily routine. Hopefully it will be helpful to others as well :-)
Thank you!
Great video, very helpful.
my man
Ayeeee ⚔Respect⚔
Wow. Did this for the first time tonight and just touched my toes for the first time in years!
Physiotherapist here, very much like your channel, a lot of good sense and food for thought. I think one of the big myths out there is the "touch your toes" excercise, which for some people can be damaging, as it can lead you to stretch your sciatic nerve more than the actual hamstrings, causing pain and teaching your body that this is a hrmful length for the muscle to be at.
YESS I TOLD MY ORTHAPEDIC TODAY SHE SAID ITS JUST THE HAMSTRING LIKE NO ITS MY SCIATIC NERVE HURTING😂😂😂
I have always used it as a measure of how tight my hamstrings are. What other measure is there that confirms whether your hamstrings are tight?
@@Robbiedoesitbest hinge at the hips not the back
Mine is tight I do lots of work 6 days week I need to help fix it
And? What's your point??
Eric. This worked for me ! Thank you. I am a runner but the pain made me a walker. The myofascial release with the lacross ball and your hamstring stretch/strengthen moves were the keys for me. Months of foam rolling and static stretching was getting me nowhere. Back to running.
So awesome - thanks for sharing, Bill. Happy to be able to help you get back to running.
Thank you. Just learning the principle of "range of control" as opposed to "range of motion" was worth the price of admission. The rest bonus time. Excellent stuff.
For over a year I've been stretching my tight hamstrings to try to get some relief and so been frustrated by the lack of results. This is exactly what I needed, THANK YOU!!
Did this help?
Did it help??
Did it work
Too bad the person won't reply. No use leaving these "thank you" messages and not letting us know if it worked.
CAn't thank you enough!! This is really a problem for me after doing squats and donkey kicks all the time. I've lost my flexibility in my hamstrings!
You are welcome.
Thanks, Eric! You’re videos are so helpful 🙏🏽I really appreciate you and how you help us understand why/what’s on and give us practical solutions.
💛
You nailed it, this is my problem too. My right hamstring takes the function of my weak glutes and gets inflamed from over working my runs.
dailykaran wow me too
I had been suffering with severe leg cramps for months, done physio which worked for awhile but the pain came back. Watched many videos but nothing worked to alleviate the pain until I found this one, the stretches and exercises at 9 minutes in fixed my leg within a week, it was amazing. It feels incredible not to have to live without the pain anymore, thank you so much.
Awesome!
Just tried this on my right leg as my sciatic nerve was flaring up! The release in my glutes and hamstrings was noticeable straight away!! Thank you so much!! I have found slow progress with static stretching!! This worked brilliantly!!
I'm so happy to read that.
I've had a chronic sciatic pressure for several.months. been getting great release on my piriformis but the deep center hamstring has been tight as a bnjo.. the glutes activation ineadiatly released the pressure on sciatica. The ham has been pinching it in my sleep, and about 1/3 of my movements. I've been getti g depressed and litterally gaining weight from zero body fat 6 weeks ago. . I was a sprinter in my youth...was doing sprints alot some weeks back.... straight up this is the answer I've been "praying" asking the universe to deliver. I've noticed my ass is shrunk...not the girl eye catcher it was . Now I know... I need yo rebuild my glutes! Tbs due to sound injuries I laid down on floor for 5 years. Straight gratotude!!
My 14 yrs young kid was unable to touch his toes while bending down. After doing this exercise he can reach and touch them easily. Great Video Eric. Keep it up!
- Cheers⚾👍
Did he do the glute exercises first?
So cool!
Yes thank you . 6 months of hamsting . old man at 49 feeling . all taken away . Thank you
I need more hamstring exercise
1971. We are not old! But I did just get more info about my hamstrings [like a banjo] than a lifetime of atheticics thank you
This was great Eric! Already working nicely.
I'm glad that you liked it.
Thats exactly what I've been looking for. Thank you!
Glad it helped!
I am a Yoga instructor and find your video is really helpful to change our perception of only using static stretching to deepen the ROM. I have tried this technique personally and noticed the difference. Thank you.
Catherine Lee I'm wondering though, if I hold an asana, a static stretch for five minutes am I not retraining the nervous system? Effectively increasing my flexibility? I agree if you hold a pose for a few breaths it will not have the same effectiveness.
Great video. Love the amount of detail you put into the background information, very accessible. One trick I learned from a climbing trainer and loved ever since to fire up the glutes is to do the glute bridge while pulling one leg to your breast (try to hold a tennis ball between pecs and knee for example) and only push with the other. Totally takes the lower back out of the equation and activates the glutes.
Eric, your videos are simply amazing and I have found them very effective for pain relief after trying many treatments and techniques. Thank you and cheers from BC!
WEST COAST! You're welcome!
Well done !well explained ! Thank you for your time.
It's my pleasure.
Thank you so much, I had back and tailbone problems because of my back and hamstrings and the pain is completely gone! Thank you so much for removing the year old pain. You are amazing! You've literally made my life so much better!
Happy to help!
I really like this explanation to helped with my tight hamstrings. Use to run years ago but at 55, need to work on hamstring strength and flex ability.
Thank you soo much my brother for that astonishing relief😂😂🙌🙌🙌🙌🙏🙏🙏🙏🙏🙏🙏🙏🙏🙏🙏🙏🙏🙏🙉🙉🙏🙏🙏🙏💪👍✌✋🤙🤞
I'm 11 yrs old...I study at CCDC...My teacher told me to reach my toes...But I can't...So I came to CZcams and...Thanks❤️
u study
vComp PMO lol
How are you doing now with your stretching? Hope you did it all great! :)
Thanks Eric. I think you put me onto something here. I have been feeling my hamstrings tight for a while and I have been doing semi-static stretching ( a yoga pose with one leg forward and one back ) and increasing the range of motion but not alleviating the discomfort. I also have persistent pain up close to the base of the spine where you are indicating the hamstrings attach and now I think it could be an issue with my hamstring tendons. You also showed me how to apply the ball to the hamstrings and the discomfort I am feeling suggests that the release is "sorely" needed. Cheers mate!
That is great to read...I'm glad that my material helped you out.
Thank you Eric Wong I do feel that would be great to prevent Charlie horses . I enjoyed the details and gained a lot of knowledge 😁✌🏻
Eric, thank you very much for answering me back and thank you for the link... I think you hit the nail on the head so I am going to take your recommendations... Chiquitto...
You are so welcome!
How are you now?
- Coach Joshua, Team PM
That contract-relax at the end is like a superpower! Finally they’re loosening off a bit! Loving your vid at the moment in quarantine - watched so many and need to make notes to not forget it all!
I'm glad that you are enjoying the material.
I know this years on, but this is brilliant. Excellent explanation of what’s going on, and practical ways to relieve pain. Thank you so much for this! This is so informative.
Glad that you like it and thanks :)
theory and practical rightly explained thanks
Wow, thanks for that :)
Sitting and working on the computer for long hours gave me pain in my feet and I had difficulty walking with pain shifting from one place to other. I tried some ways to stretch the hamstring and still had problems. Lucky to come across this clip. The first exercise was very effective and it was like a miracle . Thank you very much for sharing and explaining these exercises .
You are welcome.
A great video on strengthening and stretching hamstrings. Like others, I have wanted and struggled with increasing my flexibility. Eric Wong is better than most atexplaining the workings and maintenance of healthy hamstings.
Thanks for stopping by!
How are things now?
- Coach Joshua, Team PM
thorough and interesting explanation.. im gonna work on my glute stretches
My lower back has been tied up in knots since shoveling some heavy snow a couple weeks ago. I am certainly aware that I have tight hamstrings (my lonely toes have never been touched) so gave this a try. Was a little spastic with the middle bit with the ball, I think my ball was too small, but otherwise this loosened up my back straight away. I also discovered if I sit at my desk to work a while and my back tightens up, I can get moving easily with just a quick application of the static stretch. Awesome!
Thanks for watching :)
This changes my life.thank you soooo much
I put you up there with the Tapp brothers as far as giving great explanations with every move. Thank you!
Wow!
Thanks so much Eric. I will definitely give your exercises a try!
You are welcome and thanks for trying it out.
How are you now?
- Coach Joshua, Team PM
Wish I knew this before I strained it again haha. Great work.
WOW! After doing the leg-on-chair exercise just once, I felt like I was in a different body, as if I'd just gotten taller or got a new center of balance. And then I immediately went SIX INCHES lower bending over and touched my toes. This is insane. Normal stretching just didn't seem to do anything, as it felt like my whole leg was just too rigid and I would be unable to bend further before even getting a proper stretch in the hamstring. This fixed it. This somehow reprogrammed everything. It only lasted a few seconds before my brain somehow reverted back but I imagine with repeated practice this will get better. Thank you for solving this unsolvable problem.
Amazing!
thank you so much for this. ive seen a trainer multiple times and been to 10s of thousands of dollars worth of pt sessions. ive just had to sit out my track meet today because of my hamstrings, and i just stumbled across this video, ive just felt the most relief ive had in YEARS. thanks again.
Great to hear!
This is GOLD. Thank you so much for posting this. This is a completely different approach from the other CZcams channels. I especially appreciate the explanations (i.e., not enough strength at certain ranges.). I'm definitely giving this a try.
Glad it was helpful!
Love this Eric! Awesome tips that can help so many people with tight hammies!
:)
The tip about releasing the hamstrings by sittingin a chair on a lacrosse ball really helped. Thanks
Joseph Cooney can you touch your head to your knees??
Happy to help!
Thanks, Eric! This is what I've been looking for, stoked for your other videos
You are welcome!
Im glad you're getting the views you deserve. I remember back in the day on my other channel, you were ericwongmma and you only had like 3000 subs when I followed you
Wow, thank you for following along for all these years.
Excellent, clear explanation of function, effect n causes. 😊👍💝
Thanks!
Alright, Master E. Love the videos. 😊
I can't believe how much improvement I got out of such a easy move! thanks!!
Wow thanks!
Thank you! You are my new physical therapist!
Wow, thank you!
Amazing! I never realised you don't need a full stretch at all for the hamstring; you can just place your foot on a chair slightly bent, not really feeling any stretch at all then.. push down with your heel! Totally awesome advice, thank you.
Thanks for following along!
Awesome video bro..its what I have been missing in my exercise. Thanks a lot bro..pls more video.
Happy to help!
Such a great and helpful video! I skateboard long distance and I'm just trying to learn how to properly stretch before going out. I tend to take a lot of stress to the soles of my feet and that makes them tighten up, so im definitely going to follow your lessons. Thank you again!
You are welcome!
Such great, informative, and factual info in this video. great for me while i'm researching corrective exercises for clients. thanks for the quality content, Dr. E.
Thanks for watching :)
i do these hamstring exercises to help relieve lower back pain ;) You do good work explaining physiology /science behind this.
I'm glad that you appreciate the material.
Hip flexing exercises are so critical...not knowing the correct techniques were greatly appreciated thanks a ton!
Thanks for watching :)
awesome video, great techniques. thanks!
Outstanding video! This was some much needed direction I wish I would have learned a few years ago.
Glad it was helpful!
I had an SI joint fusion in Sept and my left hamstring keeps me from doing things I once did like cross my leg to put on shoes and socks
These exercises have helped me get over this hump, coupled with PT which didn’t go into details as you stated in your video
And now I’m ready to have the other SI joint fused
Thank you
Hi and sorry for the late reply.
How are you now?
- Coach Joshua, Team PM
This was very informative, thank you. I've been doing static stretching for a long time but still can't touch my toes without difficulty. This answered why. Time to get more dynamic!
Thanks for all your good work!
Wow - so much helpful information delivered so concisely in such a short video. Thanks!
We really appreciate that!
Thanks for following along :)
Let us know if you ever need advice or assistance :)
- Coach Joshua, Team PM
This was the best explanation of stretching correctly I have seen. Thank you for taking the time to share this information. Subbed! 👍
Thanks for that and for the sub!
How are you now?
- Coach Joshua, Team PM
Thanks bro... I've always had tight hamstrings my whole life even with stretching... But will try these. Cheers
tuluks Vui So how did it go?
Did they go well?
- Coach Joshua, Team PM
I’ve watched a lot of physio videos and you always bring something new. The neurological link makes a lot of sense. Always wondered why touching my toes wasn’t working! Thanks, Eric.
Wow! Thanks for sharing that :)
Thank you, so much! I get a ton of hamstring pain when driving/sitting in vehicle for long periods. Totally trying these techniques. Cheers
Also check out this article: www.precisionmovement.coach/driving-hip-lower-limb-mobility/
This was very informative, I didn't realise that I also need to build up my glutes to effectively loosen my hamstrings! Thank you
How are you now?
- Coach Joshua, Team PM
Painfully wonderful! Exactly what I needed.
Happy to help!
i just suffered a mild strain while sprinting 5 days ago and i tried these movements and i can now touch my toes!!! thank you
Awesome! - Team PM
Well done - thanks! I've got a TKR in my near future and think this will be of great use in the meantime, but even more so to strengthen/loosen the muscles supporting the knee. Sub'd and heading for your links.
Awesome Video Precision!!!
:) :) :)
Thank you so much! it makes it easy to help the body when one understands what is happening inside and "the reasons why "
You are welcome!
Must be one of the best Videos i've seen so far!
Wow, thanks!
Eric, thank you so much for this! Helped me with my tight hamstring on my left leg! Couldn’t fix it for years!
Happy to help!
Thanks for such lucid explanations. Look fwd to trying out the three techniques.
You are welcome!
How are you now?
- Coach Joshua, Team PM
I learned so much about this!!! It explains my knee pain!
Welcome to the club....me too..... . Wish you fast healing
MINE TOO.
Same
Happy to help!
This was very helpful. I didn’t understand the importance of glute activation exercises, or think that could be impacting my over use of hamstrings. Thank you 🙏🏽
Glad it was helpful!
Thanks Eric for all the technical details and explanations, Have learnt a lot!
Thanks for watching!
definitely opened my eyes - thanks very much Eric!
You are welcome!
Thank you Eric! Very informative! I have very thigh hamstrings, I will surely follow your recommendations and see if I get some extra mobility with my hamstrings. I have very limited mobility when I bend forward.
Marc Thibodeau how did you get on with this? Curious as I have tight hamstrings too.
It takes a long time to get results but I found that using more my gluts when I run and working on my hips mobility seems to give positive results. My old approach of stretching my hamstrings never really showed results because I relied to much on them. Put in short when I walk or run I do some gluts activations and I also work a lot on my hips mobility. I had noticed before that during the winter when I run less My hamstrings where not as thigh but I never really connected the dots. Not having active gluts due to sitting a lot combined with not very mobile hips likely lead to my hamstrings over utilisation. So this guy is right. I hope that this help.
Great explanation! I felt relief in the first few times of doing these movements. I will continue! The best information that I have seen.
Nice work!
Excellent recommendation! Thank you!
Any time!
Thanks.... Great info!
You're welcome!
One of the best videos in CZcams, no bullshit, straight to the point, with a Demonstration, this one video covers so much.
Thanks pal 👌
2nded. This is really well done.
Awesome! Thank you so much! :)
Excellent help I have tweaked/ strained my hamstring from playing tennis a lot recently sounds exactly what you are describing will do all the exercises you recommend makes lots of sense. Many thanks for your superb info.
You are welcome and thanks for trying it out!
Wow! It's 5 in the morning. I've been watching and learning all night. Happy Halloween.
Same to you!
Bravo! I am the stiefest man on this planet but this trick with massageball worked just like magic for me. The very first attempt brought result! It's unbelievable! Thank you!
I Van )
i thought im the stiffest😁
Thats what my wife said
Yay!
So happy it worked.
How are you now?
- Coach Joshua, Team PM
Thanks a lot it helps me to play again sepak takraw. I get tigh harmstring beacuse of lack of stretching before playing
Happy to help!
How are you now?
- Coach Joshua, Team PM
Excellent overview and approach. Thanks!
You are welcome!
great explanation! Thanks for this.
You are welcome.
I have been struggling with tight hamstrings and week quads.I have been out of work because of an ongoing knee problem. I have done this exercise with the leg raise from that position...I am seeing immediately release and I am excited about doing this on a daily basis...I look forward to sharing my results in a few weeks and see if I can get back to work...love the possibilities!!!!!!
Well, how did it work for you?
@@JA-gx4hb people never come and report back like they say
Great video and info, thanks Coach E! And...as a human body mechanic, I've never met a "tight" hamstring pair that didn't have a "tight" quadriceps pullin on the other side of the body :D xx
that means i have to stretch quads too?
Just found this so good thanks so much I have really tight hamstrings will do these everyday new sub here.
Makes sense. Going to give it a try.
THANK YOU.
You are welcome.
Perfect!!!
Glad that you think so :)
I like this guy, he appears to know what he's talking about. I also dig that no frills gym. :)
It is actually a CIA black site.
Thanks for watching :)
Thank you a million. This video helped a lot as well as your TFL pain video. I was stretching my TFL and it just wasn't working. Pain would go away and tightness would return the next day. Then I watched your TFL pain video. Turns out I had to strengthen other muscles around TFL and also work on internal hip rotation exercises and my TFL pain went away. Thank you again. Life saver!
Glad it helped!
This guy is great and really gets it right.
Thanks!
Wow, here I am learning discipline and motivation when really it's my lazy glutes that need it most.
Thank you,
nice.....the lacrosse ball/tennis ball on the bottom of the foot, the calf/behind knee, and the Achilles tendon works wonders too
So true!
Thank you, thank you! GREAT advice and you're an AMAZING teacher!
Great video - Thank you!