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Is Stretching Enough for Your Tight Hamstrings?

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Filed Under (Fitness, General) by Rick Kaselj



Is Stretching Enough for your Tight Hamstrings?

And the quick answer is, “NO.”

You probably have stretched out your hamstrings and got temporary relief but not long term relief.

Is Stretching Enough for Your Tight Hamstrings?

CLICK HERE to watch the YouTube video.

If you have tight hamstrings, you need to do two other things, other than stretching. You keep on doing the stretching but you need to sandwich it with these two other exercises.

I got Orsy to demonstrate.

#1 – Foam Rolling

Foam Rolling

She is rolling the foam roller from her sit bones down to just above her knee and back. She is working throughout the whole hamstring area. She can start off with both legs at the same time. She can progress to one leg at a time. Perform one set of 5 repetitions and then progress up to 10 repetitions.

When we are foam rolling, we are relaxing the hamstring muscle. We are working on the tension in the muscle. We are also helping when it comes to circulation and working on improving the tissue quality in the hamstrings.

#2 – Leg In The Air Hamstring Stretch

Leg In The Air Hamstring Stretch

Bend your knees, straighten your leg out and then bring your leg up above. We are stretching the hamstring area. Hold the end position for 20 seconds and do it twice on each side alternating back and forth. We are looking for a light stretch. With this hamstring stretch, we are lengthening the muscle.

#3 – Single Leg Bridge Exercise

If you have a more stable pelvis, core, and back there will be a decreased tension and tightness that you need in your hamstrings.

Single Leg Bridge exercise

Leg is straight, bridge up your body and then come back down. Focus on controlled movement. Perform 10 repetitions starting off with one set on each side. You can progress to 2 or 3 sets and really targeting the strengthening of the hamstrings and glutes. We are really working on rotational stability. If we work on that rotational part, we will increase the stability in the hip, core, and back which will decrease the need for the hamstrings to be tight in order to stabilize those areas.

There you go! If you have tight hamstrings, attack it in three ways. Do Foam Rolling, and then perform Stretching, and then make sure you are doing more unilateral Core Stability work.

If you want to permanently get rid of your stubborn hamstring injury, then check out the Hamstring Injury Solution program here:

Hamstring-Injury-Solution-Program

Take care!

Rick Kaselj, MS

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Hi Rick, it’s me again. I purchased one of your programs, unlock your hip flexors in early 2015. And I was able to get immediate results at first. I still do them in order to get through my day. The Psoas information also seems to be connected to my pain as I do have chronic lower back pain and pain in muscles in lower abdomen day and night. Gradually the tightness increased, and both of my legs began to feel week and the muscles began cramping and aching even into my bones. Not just my thighs but my calves too! occasionally my toes would curl under in a painful cramp. Last October my Dr ordered a Skeletal MRI and concluded I had osteoarthritis but because my joints in my hips didn’t show much deterioration she said they couldn’t send me to an orthopedic specialist for help. Now 9 mos later, the Dr said they don’t know what is wrong and said I can get you a walker and send you to the pain clinic! I said No Thank-You!
I changed Drs and was sent for another MRI only to be told my left hip had most of the cartilage was gone and that I need a hip replacement!. My question is How could I lose so much cartilage cushioning in this hip in such a short time? Is there an alternative to hip replacement? Exercises, silicone injections? I respect your opinion and thought I would ask. I have an appointment on 10/11/16 for hip replacement consultation. I’m female only 61 and normally very physically active, now I’m in too much pain and can’t stand more than 20 minutes without chronic pain in both legs. Can a bad hip affect both legs and lower back with muscle spasms and pain? Or is it vica versa? Could this all have been avoided had the Doctors recognized the muscle condition I was experiencing was causing my hip socket too loosen lacking correct muscle support? And with updated PT insurance approved exercise methods, could my condition have been intelligently treated through therapy? I’d did have 8 sessions of PT but the exercises were counter productive causing re-injury, I felt worse after I completed the program! Please advise.;) I’ve lost confidence in this limited health care insurance controlled program. I’m not blaming any one, but believe this hip damage could have been prevented with a more updated approach and understanding of my condition.
I feel like Job. The thing I feared the most has happened! I think trying to do PT without understanding and addressing this muscle issue first, may have contributed to the hip deterioration. What I would you recommend to restore adequate support in hip joints. At least I might learn how to stop the other hip from damage,
I appreciate any ideas you might give me. Thank you! 😉
Gina Trimble
Sturgis, MI
9-9-2016

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