Tight Hamstrings - Why Static Stretching Doesn't Work (and What Does)
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- Опубликовано: 2 окт 2024
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If your hamstrings are tight, clap your hands! And learn how to fix tight hamstrings in this video!
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ABOUT THIS VIDEO
Learn how to fix tight hamstrings and why common static stretching techniques don't work. Discover a few hacks to improve your hamstring flexibility and strength.
#TightHamstrings #HamstringStretch #UprightHealth
What technique will you use to fix your tight hamstrings? Drop me a comment!👇
My hamstrings are already relatively loose, but they do tend to tighten up compared to baseline when I do a lot of sitting. I like that your stretches simultaneously strengthen the hamstrings, and I do variants of those all the time. There is one stretch that I especially like, though, because it takes the back out of the picture and also facilitates relaxation of the hamstrings by activating the opposing muscle group, doesn't strain the knee, and it is easily modified to stretch other muscles around the hip joint. I lie on my back (typically before I get out of bed), bend the hip and knee on one side and grab my foot with the hand on the same side, reaching around the foot so my palm is contacting the sole of the foot. Then I guide the foot forward (in the general direction of the ceiling) with my hand and slowly straighten my knee as much as I can.
With tight hamstrings, that might not be very far. For some people, just bending the knee up towards the chest enough to be able to grab the foot is a stretch. But once I've got the knee as straight as it will go, I can bend it again and pull the foot in a different direction with my hand - say, off to one side or the other, and straighten the knee again, and then try to pull (through a combination of leg muscles and assistance from the hand) the straightened leg up more to a midline position up towards the ceiling again or even all the way across to the other side. I can try turning (rotating) my leg/hip so the toes point more inward or more outward. I can pull the leg more out to the side, even to the point of making my pelvis rotate, while keeping the other leg down flat. The combinations are endless. Then I can do the other leg, and finally, both legs at once, and straighten and then try to bring the two legs together, as well as pulling them as far apart as I can.
I can also experiment with holding my foot with my hand on the outer border of the foot (the easiest), or with the hand draped over the toes and base of the fingers grabbing the ball of the foot, which imparts a lot of stretch to the toes, foot and ankle at the same time. I can try holding onto my foot with the opposite hand, which changes the direction of the stretch a little.
It may sound like a lot, but the two things I've found that are the most effective at improving flexibility are strengthening the muscles in the lengthened position, and making lots of little microadjustments to the stretch while you are in it.
I love watching your videos, keep it up!
Pilates core 5.
Thanks Matt. What about for neural hamstring tightness?
I have a bad neck and cannot put it forward of my vertical centerline. Is there another way doing something like this seated and or etc?
Active Stretching! One leg at a time. Done on your back. Rope assisted. Stretches hamstrings and tones/strengthens hip flexors. Accomplished with two totally different hamstring stretches to address the two different actions done by the hamstrings. Totally eliminates any stress on the back muscles. Fun and fast to do.
Thank you-
I’ve struggled with hip pain due to imbalances for over 10 years. Since finding your channel and your program, I’ve been able to slowly chisel away at the issues and feel better. The thing I appreciate most about you is that you teach people to listen to our own bodies, which is something I didn’t even learn in PT. To me, this lesson has been invaluable and has even helped me in other ways.
So, thank you!
You're VERY welcome and thank you for sharing that with everyone! It is THE MOST IMPORTANT LESSON.
This was more helpful than the physical therapy exercises I was given for my tight hamstring. Thank you!
Just found your channel and this is the video I needed! I started walking for an hour a day and lost 60lbs in less than a year. Now I’m trying to incorporate 30 mins a day of cardio and yoga, but my hamstrings are incredibly tight! Thanks for all the explanations. I love learning about my body.
You are my favorite RUclips PT. Thank you always.
I will try these exercises, but I’m 72 and I have never been able to touch my toes. As a kid, I could not even get close. I will let you know if I succeed.
Keep us updated!
make sure you exercise to the fullest range of motion but also make sure to rest well it will take your body longer to heal at your age. STRENGTH AT EVERY LENGTH!
Keep at it olive! We will check here for your updates
I’m with you, Olive. Older. Never EVER been flexible. Couldn’t touch toes. Couldn’t kneel sit or cross leg sit. Lots of factors but I’d guess, for me the main starting point was growth. I grew my entire 6’6” before age 13. I think things don’t develop “normally” when that happens (whatever “normal” is😂) I was always stronger than my friends, but I was twice their size. Add to that, I was a pretty sedentary kid, for our day. Mostly it was asthma, but if I’m being honest, I am inherently lazy as well 😂 Oh well. All those factors added up to a fairly sedentary lifestyle through my working years as well. Now I’m paying the price and trying to get some of that “back” (is it really “back” if you never had it in the first place? I don’t know but you get my point). It takes a long time lots of and consistency at our age… I’m making progress. Keep it up and good luck!
I can touch my toes now after years of not being able to. I can also bend my knees farther than I ever could as a child. These exercises work, if done right; gym class style exercises are worthless, and even harmful
My neurologist sent me to receive Botox treatments for my tight tendons, thinking it was because of the spasticity I suffer from due to my Multiple Sclerosis. These treatments never worked. I also sit most of the day. I’ve started doing your suggested stretching method to loosen up my hamstrings. It certainly fits my lifestyle. I will work these stretches! Thanks for the heads-up for possible relief from my dreaded tight hamstrings that wake me up in the middle of the night.
I sat all weekend at the conference.my hamstrings are very tight today.
Thank you. ❤
I've had super tight hamstrings for over a year and this has been the only stretch that i've felt through my entire hamstring and feels great!
I got this about 6 weeks ago and have been working on the hip flexors no hammy stretches. Can now touch my toes in the morning. At 72 never thought it would work, love it when the hips actually hinge!. Btw, great impression of my toe touching attempts from 3 months ago.
AWESOME!!! Thank you for sharing!
So static stretching doesn't work and we should do more static stretching instead, great
Thank you lol
Yeah, that's the message I got too. I think I need to keep searching.
Thanks for this stretching technique; hopefully this also helps with pain in the SI joint.
Ooh! I love your shoes! and Thank You for showing us a remedy for flexible hamstrings
This is AMAZING! Pretty tight hammies and tried this as I was watching the vid. Felt it right away. Will try with weight in the gym and practice regularly at home as well. Liked and subbed!
Dynamic stretching before working out and static stretching after have always worked well for me and for my training clients.
Yes dynamic before workouts and static after 💯
Great video as always. Been having hamstring tightness for ages tried all the examples you mentioned at the start. Gonna give this new one a try. And just off topic what brand pants are you wearing? They look super comfortable. Thanks again for all your uploads superb content 👍💪
I was thinking the same. Have you found out? Cheers.
Hey, using the one foot behind method, I was just able to touch my toes on each side!
Matt, thank you so much! You have helped me more then you will ever know!! I have recommended you to all of my friends! Thanks for keeping us aware and moving!!
I love your username and what you're likely up to! 😀
i tell others to watch you u helped my walking with butt stretch
Presidential Fitness test reference made me laugh.
I failed them all EXCEPT the sit and reach.
I would really love to hear your thoughts on "nerve flossing". Is it a real and valid exercise? What are the mechanics involved and how can someone tell where (if) that need comes into play?
Everytime I work my legs, the days following my hip flexor on the right is frozen.
Thank you, thank you, thank you!
Any time!
I am very active but have done something to my glutes and hamstrings. I am a 40 mile a week runner, clean 8-12 stalls every night and ride. I’m almost 70. I’m working on this hamstring exercise. Is this good for it? It is very easy for me to touch my toes with a flat back. Any good recommendations? I really appreciate your advice and help with these videos.
Thank you, Matt! 🙏 All your videos are great! I am having multiple break throughs. 💃🏽🤗
Great video!!!
I think I hear you saying that just stretching doesn't work 0:26, but I also hear you saying I should do lots of stretching 8:33.
3:30 you’re welcome
“They’re firing, firing and it’s just Oh Yeah!” 😂
Thanks for the great the video. It is very clear and easy to execute. The exercise is similar to the so-called single leg RDL. Does single leg RDL have the same benefit for hamstring lengthening?
Thanks!
Huge thanks!
Static stretching doesn’t work! - proceeds to do a static stretch 😂
I've had tight hamstrings forever and haven't been too consistent with stretching them. I also made the mistake of thinking I needed a heavier weight to pull me into the stretch instead of something like a 5lb to just give that little tug.
Love this video! Completely off topic question. What shoes are those? They look like really colorful Barefoot shoes, which has me curious.
Leg day yesterday. Been struggling today. This feels amazing.
Thanks
Bob 🇬🇧
70 yo. M. In the past two years I learned to get my hands flat on the floor while standing using single leg straddle stretches (seated), and also a double leg straddle so I can now get my elbows on the floor between my legs.
What you are demonstrating IS Static Stretching!
Great video
Thanks!
Thanks!
You bet!
Nice video thanks a lot! Can you tell me the weight that you are using, which weight is it?
for touching the toes I've always been advised to sort of curl down, starting from the neck. Is it safe to just keep a straight back? Thanks
Hello!
Your point about the hamstrings having to work in order to prevent me from collapsing was really helpful for me to assess if I was doing it right or not (with weights): the mere fact I didn't fall on my face tells me my hamstrings were hard at work even though they were lengthening!
Thanks :)
Would you recommend doing these lying down, one leg at a time with a towel ot resistance band?
Love your video! I learned a lot, thank you. I got a reumatic desease where I am really tense in my back and my neck is locked bent forward so my body is not as active these days. What can I do if my hamstring gets cramp while sitting or laying down and I can´t stand up so fast cause of my reumatic pain? How can I stretch laying down when in pain? I feel really scared and would really appreciate your help!
B&B saved my ass loads of times. I'm a Thai boxer in my 30s who sits at a desk a lot, so back and neck injuries do come up. the 5th exercise here was exactly what I needed!
No muscle gets "a signal to lengthen". There's only a signal to contract or the absence thereof.
You're a genius!
I've tried to stretch them for manymany years.
I think the Romanian Deadlift, has helped my hamstrings exactly in the same way as you described (70-90kg barbell and no hunched back. Ass out.) But I do have a litte bend in the knee.
The problem is that the days after I've trained my hamstrings, they are supermega-tight.
I also think moving back and forth during stretching is good, not just holding the stretch. "Feldenkraist" has some magic hamstring trix too.
I am not able to sit on the floor with straight legs, without hunching my back. I will try you're one leg stuff.
Keep it real!
Any updates bro?
Same problem. My hamstrings are strong from RDL's, my max is 165lb, but it leaves my hamstrings tight. It's unavoidable since other leg movements work hamstrings as well and leaves it tight. If I avoid training for 2+ weeks it loosens itself, but I can't stop working out
Thanks Matt, I’m just starting to heal (more than a year of severe pain) from a back injury which followed a long illness that caused prolonged immobility.
Using your techniques for APT have helped and now I’ve moved on to these stretches.
Thank you so much, please keep informing everyone!
I work in construction and my hamstrings and pretty much everything is tight all the time. In other words I don’t sit around all day to make my hamstrings tight like you mention repeatedly in your video. I will however try your stretching technique insight as I am extremely frustrated with how limiting my tight hamstrings are with respect to range of motion and cramping.
Excellent videos. I’ve got an issue with my left lateral BF tendon after running a marathon. Will these exercises help me overcome this issue? Some of the literature I’ve read says not to do too much stretching but I am now 11 weeks post marathon and I am currently back to running a (very much) reduced weekly mileage and I am taking the pace real easy but I wonder if you have any comments or suggestions for me to avoid further injury and/or to assist in helping this issue which is currently ongoing? Thank you so much.
I have had tight hamstrings for months! This has finally helped to stretch them. Thank you, I am extremely grateful 🙏🏻
Been able to touch my toes n what not my whole life. But after a couple leg workouts recently I noticed my hammies were soo tight couldn’t even touch my toes. Did this 5 times in each leg and sure enough could touch my toes easily again without nearly as much strain loll.
Very helpful video.May I ask about the footwear you have in the video? The make and model?
This seems like good advice, but is there any advice for people that feel limited by belly fat? As a kid I could place my head between my knees during the presidential fitness test, folded completely in half - I've put on weight since then (and am working on it) but while I feel overall pretty strong, I'm still pretty stiff and competing with my own fat to go through the motions my joints used to be capable of.
Either way, thanks for the vid!
Thanks for the content you put out 👍👍probably helping a lot more people believe and empower improving health than you realize 👍
I stretch my hamstriñgs while brushing my teeth since it takes to minutes and I might as well do that at the same time
Thanks!
Much appreciated!
Re: strengthening the hip flexors- what about when one is significantly overweight so that the stomach and quads get in the way and physically prevent the hip flexors full range of motion? [Note that yes, I am working on losing weight.]
Hi there, this question isn't about the hamstrings, sorry. I watched your video about neck and shoulder pain and have been doing the strengthening exercises, however whilst the pinching pain has eased (thank you) , I continue to have grinding and clunking sounds at the base of my skull which are uncomfortable and don't go away. Could you please offer some advice or maybe consider a video about it. 🙂
This worked great for me! The idea of stretch under load is new to me and I’m going to apply that to other tight muscles. I ended up putting a chair in front of me for safety as I pushed deeper and it was a crazy feeling when the hamstrings let go! It was like they finally felt it was safe. Thanks a lot !
Static stretching doesn’t work. So try static stretching instead!
On a more serious note, why does it matter whether my back curls or not if I still feel the stretching in the hips? You make an example about a person that can’t even reach their knees. They gonna feel hamstrings stretch at the slightest incline regardless of their back form.
And what’s up with weight? Isn’t it widely known fact that stretching works best when done without load?
I had minescus tear in my knee and post recovery I had a lot of stiffness in it but after going through your videos and practicing with you i was able to get through the stiffness and other issues and become flexible, I am very glad and happy to have found something as valuable. You explain things very nicely and I am greatful for you help and videos
I don't sit around all day, infact I walk over 20,000 steps a day and have very tight hamstrings.
How about spending more time on actually showing people what to do. I don't need links to your other videos, I came here for tight hamstrings solutions.
Half video and you dindt stard saying what to do. Cut the chatt!! Go to the point
Says you're watching these stretches on RUclips the don't work and then shows exact same stretches 😂
I have hyperextended knees. Do I need to do anything different or keep anything in mind when I do hamstring stretches?
Standing all day then night around the house etc. weak hamstrings and hips? Mine hurt so any solution would be great. Maybe too much standing in one place?
What if we had chairs that your knees didn't bend, like a sort of bench or a foot stool that held your feet up at the office.
Do we keep our hips "straight' throughout the whole thing, as in parallel to the ground? If I do that, I feel much more stretch around my hips than my hamstring.
I have done some bas stretches and fired my sciatica, is this safe for people with sciatica ?
In my humble opinion - there is one thing missing. One should always keep muscle tension during this exercises - not have them relaxed. That basically what 'building strength at length' means. Only weighting them is not sufficient because it can also turn into static stretch (and pain in a time, because not muscle but other components will carry the load).
How do you keep muscle tension?
@@suyasaba5675 i try to make this muscle do some work - by contracting it. But the load cannot be to big because it won't be able to activate and other muscle will kick in. That requires lot of concentration.
Damn I just tried this (works great with a slant board as well)…I usually have to go past 90 degrees to feel the stretch but doing it with one leg I felt the burn at 90 degrees…thank you for helping me take it to the next level
Edit: I don’t know the mechanics of it but after this I have never felt my glutes activate soo much while walking now
3:49 Ace Venturer impression 🤣.
great
This 9min video in one sentence:
Keep your back straight when stretching hamstring and extend arms if need be.
Static, pasive stretch does work, it's proven. Only thing is that the most effective way is not the usual stretch exerciser that are usually taught.
The ogher thing that is needed are exercises to create new sarcomeres.
Timestamps would be helpful. It would make it easier to get back to this video after the first watch.
A exercise follow along doing the stretches. Too much uninteresting explanation
Youre never in this position
Me watching from bed.
oh dang... on one leg, i touched my toes without bending knee... and the stretch definitely more pronounced.
Matt, I love your content almost as much as I love my minimalist shoes! My question/request is: aren't there other things that can limit our hip hinge / forward fold? Teh Interwebz says that shortened, stuck sciatic nerves are a frequent culprit. How about a video on 'why can't I touch my toes (it's not always short hamstrings)' ? How can one tell what is causing the restriction, and what is the right practice for releasing these restrictions? Nerve glides? Foam rolling? plz send help
Agree with this, I'm doing correct form but I feel my sciatic nerve a lot. It's an underrated aspect with leg stretching.
Hi does this mean that stretches for all other muscles need to be active as well? How would you do an active back stretch? Thanks
Mostly men get it wrong 😂 they get everything wrong 😂😂😂
What if you have NEUROPATHY? Therefore all my LEG MUSCLES are weekend. Any suggestions. I can touch my toes by the way but I NEED to strengthen my leg muscles so I can cycle longer, faster, stronger! WHAT SAYS YOU ON MY CONDITION? Thanks.
you can do just Plain Romanian Dead lift with a barbel and will do just fine.
Damn that actually worked man! Thanks a million :)
I've been doing the weighted version of this exercise for a couple of weeks, twice a day 2x30sec on each leg. I haven't notice much improvement, but I'm patient. I'll keep at it.
I'm curious what you think of dynamic stretches. The kind where you stand up straight and kick a straight leg upward for some N repetititions. Does this help/supplement the more static stretches?
How is it now?
I do deadlifts to help stretch mine but then they shrink back up later
Hmmm I sit a little between drives, but get 12,000 to 25,000 steps a day and I have hip flexor and hamstrings issues. I can flat palm the floor in a toe touch. I am always up for a stretch hack though.
i have literally been doing all of this 🤣 thanks for the tips man 😅
I love this guy.
thank you! great video.
Can you tell me what type of shoes you're wearing please are those barefoot shoes??
They are softstar dash runamoc! You can find my review of them here: ruclips.net/video/qOLUDIogm0Y/видео.html
Is it the hamstrings when its feels like its behind the knees?. its tight.
I'm the same as the tall, older gent. Even had a physio girlfriend state it was hard for a man like me to get anywhere near his ankles nevermind his toes (36" legs, relatively short back, cycle daily).
I'm hopeful of this one legged technique though.
Thanks in advance from Scotland 🏴🏴🏴
Advise please, i hike or bike and stretch 2x daily. My HS's, hip flexors and piriformis are screaming and cramping in the morning. Do II rest, stretch or work out? Can it be chemical?
Iv tight hamstrings for over 10 years 😢
Matt - great content! I sit way too much and these stretches are helping
I’m 17 and can’t even run for too long or else my thighs feel too tight
Hi Matt. Your videos have been the answer to my prayers. I have been looking for that black cube you sit on and Google Images is no help. Where did you get it and is there a product name for it? Thanks for any help, I'm desperate.