-
Hamstrings
Hey guys!
So, I’ve seen a couple of threads on how to do the splits, but here’s one of my biggest problems…my hamstrings!
They are so tight that I’ve actually lost circulation to my legs by trying to stretch certain ways, and for those of you who can touch your toes…even coming close is a miracle for me! My legs are probably about 60% of my height (I’m a long legged, short torso kinda girl) so reaching that far is difficult…but I can barely get to about a right angle with my legs before it hurts!
So, any ideas for me? For the splits out to the side, I can make it about a foot off the ground, but simply reaching forward is the hardest thing. I know I should just stick to it, and keep trying, but I was wondering if there was anything else I could be doing…just to mix it up?
Oh, and as is normal for me, one side is more flexible than the other (the left) and I can reach that one back almost to the point of being able to grab my foot…but the other (the right) is a lot less flexible, but is stronger overall. The two together seem to create the major problem.
Thanks, guys and girls! -
22 Replies
-
Totally normal to have one side more flexible than the other! I recently took a workshop with Alethea Austin, Miss Sexy https://www.studioveena.com/img/smilies/icon_e_smile.gif and she gave GREAT tips on stretching. Keep at it! Everyday! If you want to get your splits, you need to be working on them for about 40 mins every day. It’s okay if it tingles… my legs about went numb. Tingling means your pushing yourself, thats good! Lunges are key. When you attempt your split, squeeze squeeze squeeze both legs into the floor (think… pushing front hip bone back and back hip bone forward). Look straight. This tingles… do it for about 10 seconds and then let gravity pull you down. You should be able to sink down more. Do this about 2-3 times. When coming out of stretches, do NOT just get out of position and move to the next. You need to slowly come out, like about a minute.. moving out more and more every 20 seconds or so. Just keep at it!
-
This is one of my main problems with flexibility too! My dad has always suffered with tight hamstrings and it looks like I may have got his legs!! Lol
Thanks for the advice there blueeyes, I try to stretch most days but I’m just not disciplined enough and when it starts hurting I tend to cut the stretch short. There’s some stretches that feel really good – like I’m getting somewhere and then others where I feel like my muscles are going to tear from my legs! Why is this?
I have mentioned my hamstrings to my instructor and she said we can focus a bit more on stretching them out as Level 4 (which starts next week) is going to use a lot of abs and hamstrings (she showed us the chopper which she says we will be learning in Level 4!) so hopefully I might get some good tips from her too.
Any other girls who have overcome tight hammies please give us your tips! https://www.studioveena.com/img/smilies/icon_e_smile.gif
-x- -
Just a real quick warning/advice when doing the stretch described by blueeyes. I agree it is a fab stretch but please please please please don’t push too much. The reason I say this is because back in 8th grade I was living in Egypt and doing synchro and our coaches were girls from the national team and they were great but pushed insane amounts to make you more flexible. So we were doing our stretching for the splits and holding them for like 5 min each (your arms would get exhausted cause you have to do R front, Middle and L front) and they would have you do the similar contract and relax/exhale and sink lower. I was like maybe an inch or less off the ground but it was feeling pretty tight but not more so than normal but at that point I was sorta numb to it. Well I was sick of holding myself up and thought for once in my life I’d like to be flat. So I contracted and exhaled one more time (with the encouragement of the other swimmers and my coaches) and I got flat. It was awesome. https://www.studioveena.com/img/smilies/icon_e_biggrin.gif After about 3 seconds though I suddenly felt and heard 3 pops across the back of my right hamsting (the front leg) and a sudden pain. https://www.studioveena.com/img/smilies/icon_e_surprised.gif So I got out of the stretch and just thought I would be fine with a little rest. WRONG! It took me about a year to stop feeling extreme pain on the back of my right leg when I would use it or stretch and over 3 to get back to even normal flexibility (for me that is being able to put the first couple finger joints on the ground). https://www.studioveena.com/img/smilies/icon_e_sad.gif It might have taken less time if I had stopped doing synchro or normal swim team but I didn’t and just tried to avoid doing things to argivate it. I prob shoulda gone to a doc or something but you can’t really do that in Egypt. Currently my right spilt is just under a foot above the ground and I am gonna take it real slow.
Sorry for the long rant but the description of the stretch brought back a flood of memories and I don’t want anyone else to have to go through that cause it sucks majorly. So please please please be careful ladies and gents. https://www.studioveena.com/img/smilies/icon_salut.gif
-
Oh my god Freethesun!! That sounds awful! So glad that you are getting back to normal now, that must have been so scary for you!!
I’m glad now that I don’t push too hard!! Thanks for the warning hun!! And hope you are back to max flexibility really soon!! https://www.studioveena.com/img/smilies/icon_e_smile.gif
-x- -
Ouch FreeThe Sun, that sounds painful… https://www.studioveena.com/img/smilies/icon_e_sad.gif
Definitely sounds like an issue with your joints, no fun. They’re not used to being pulled and in certain positions that they’re being trained to get in. Definitely have to take things slow! -
Freethesun I’m so sorry that happened to you. That’s why I get so angry when I see trainers pushing young kids that hard, serious injuries are almost inevitable when you work a kid’s body like that. I see too many kids in my neighborhood getting into basketball and volleyball where the coaches are jerks and droves of little ones as small as 10 years old gimping around after surgery for torn ACLs in early summer. https://www.studioveena.com/img/smilies/icon_thumbdown.gif
Yoga blocks can be really awesome for supporting a stretch gently. I also like to do assisted stretches, it’s my favorite way to stretch. I lay flat on my back with an exercise band overhand looped over the end of my foot and pulling on it, font and side, until I feel the resistance. Then I use it to rotate out the hip flexors by supporting the leg as I rotate the foot outwards. I have problems with my lower back so I find this is much more stable for me, especially if I put a support under my back. Only when I do assisted stretches can I really hold the stretch as long as you have to be able to in order to really benefit from the daily stretching. I’ve even looped a belt around my foot in a pinch to get my stretching in. I just lost a lot of flexibility in the past year and I’m really trying to work on it. https://www.studioveena.com/img/smilies/icon_salut.gif
-
Oooo, I like the idea of assisted stretches with the strap/belt cause it is hard to hold the stretches as long as you should. I like it. Good idea! https://www.studioveena.com/img/smilies/icon_e_biggrin.gif
-
Actually, I don’t know if this is much different from the belt (which I love, by the way! I’m gonna try that!) but I once figured out a way of stretching using the pole! Basically, you lay down next to it, swing your foot up, and scoot yourself down until you feel the resistance…since we’re pole dancers, I figure it works, right?
Thanks for your great comments! I love hearing other people’s ideas on how to get things like this to work! -
That is a really good idea stretching with the exercise band! I will have to get one! Thanks for the tip https://www.studioveena.com/img/smilies/icon_e_smile.gif
-x- -
Yeah, belt or exercise band works great! I use a lark’s head knot to loop it around my foot, I think that’s the most common name for it. I’m posting a picture here so you know what I’m talking about, where you loop it in half, stick your hand through and grab to make a loop. If you’re using a belt obviously just thread the end through the buckle and let it slip down to be tight around your foot. (Not too tight obviously don’t sue me if you turn your foot purple https://www.studioveena.com/img/smilies/icon_lol.gif )
-
I once figured out a way of stretching using the pole! Basically, you lay down next to it, swing your foot up, and scoot yourself down until you feel the resistance…
Cool! Kinda like an extended butterfly on the ground? I tried to hook both inside or outside leg. Feels like a good prep for when (if) I’ll get upside down…
To get into the hamstring, I needed to make sure the leg stays straight (it wanted to bend, which resulted more in a hip stretch https://www.studioveena.com/img/smilies/icon_scratch.gif ), means engage the quads a little, which is good because it makes the hamstring relax and protects the knee. https://www.studioveena.com/img/smilies/icon_thumleft.gif The further I went, the more difficult it was to not slip off the pole though.
I’m not sure if this gets a different part of the hamstring than the strap, because with the pole the leg was always slightly out- or inwards, while strap takes it straight back…
Sorry for all that rambling, just my 2 cents https://www.studioveena.com/img/smilies/alien.gif -
I’m deffinately going to get an exercise band – where could I get one of these from in the UK? (quite a cheap one! Lol)
Has anybody tried resistance stretching using another person? My instructor showed me some stretches last night using her as resistance and it was amazing what a difference it made in how far I could get my leg! I’m going to try these with my OH (he doesn’t know this yet though!) and see if they help alongside my usual stretches!
Anyone else tried these?
-x- -
I’ve been working on stretching for splits a lot lately, too. It’s definitely improving – plus, the added benefit is that I find my legs are less sore at the end of the day (since I’m at a computer so much).
One other thing I’d add, though, is massage. Sometimes that’s the only way to really loosen up knots or soothe tight muscles. It helps me a lot – even if I usually just get one from my boyfriend and not a professional massage therapist. I figure there’s got to be a reason why professional gymnasts get massages, right?
-
Here’s a website that sells what I’m talking about. I’m not sure about finding these in the UK, maybe ebay stores or amazon would have a UK seller? Also, these are latex as are mine, if you’re allergic you’d obviously need something else. These come in different resistances as labeled by color. I have blue (4.5lb) and green (3.1lb) because I only use them to stretch and add light resistance to yoga poses and tai chi.
http://www.yogadirect.com/yoga_thera_bands.html?gclid=COiSpualxJ0CFQ4MDQodsXYksg" onclick="window.open(this.href);return false;" onclick="window.open(this.href);return false;
-
Thanks hun,
I went shopping today and bought these:
http://www.sportsdirect.com/usa-pro-body-bands-ladies-760045
I think they look pretty much the same as yours – I got 3 different ones in 3 colours. Not really sure which one to use first so might just give them a go and see which I prefer! I’m going to have to find some other exercises and positions etc to do with them https://www.studioveena.com/img/smilies/icon_e_smile.gif I’m excited! Lol. Do you know any good webistes for this kind of thing? Don’t really know where to start!
(Won’t be trying them tonight though as already started on the wine and cooking a curry soon!)
-x- -
(Won’t be trying them tonight though as already started on the wine and cooking a curry soon!)
-x-Yumyumyumyumyumyum https://www.studioveena.com/img/smilies/icon_lol.gif
http://exercise.about.com/library/blbandstretch.htm
I found those, the leg stretches are the same ones I do except I also sit in a straddle and loop it over each foot alternately, help hold myself down for about 2m on each side that way as well.
Also if you take the lightest one and just wrap both ends around your hands to get some tension, the first circle (tai chi) makes a great very beginning warmup for arms and shoulders and it’s especially great for bringing awareness to the fact that all the muscles of the body connect in the back and core. You can feel the first circle originating from the core better when you add the little bit of resistance.
-
Oh, I’m excited to post on this forum because I was planning to start a stretch thread. I’m also very tall with long legs and prior to starting pole (18 months ago) I couldn’t even touch my toes. With regular stretching I’ve improved to the point I can almost do the splits (I can do them if I’m really warm, if I’m cold I’m about 2 cms off), but I haven’t felt I’ve been improving. So the other week I decided to go to a stretch therapist I found on the internet and I have to say he was great. Showed me some really good stretches specific to what I wanted to achieve (using the stretch-contract-relax further method) as both assisted stretches and ones you can do by yourself. Also, I discussed with him, how often you should stretch. He said when he was teaching over in Japan, he was holding classes where some people came everyday, others twice a week, some once and surprisingly the best results were for those who came twice a week. This is because doing the intense contract-relax method (called PNF stretching) actually causes little micro tears in the muscle (why do we want to do this again?) similar to weight training, so the upshot is, to get the most from your stretching (as for weight training) you should do it every two-three days to give your body time to recover after each session. It might all be in my head, but I actually feel more limber already. So I would recommend doing that if it’s at all possible in your area. If not, I can describe some of the stretches he showed me ~ It’s so awesome to be able to do the splits for the first time at 22!
-
This is because doing the intense contract-relax method (called PNF stretching) actually causes little micro tears in the muscle (why do we want to do this again?) similar to weight training, so the upshot is, to get the most from your stretching (as for weight training) you should do it every two-three days to give your body time to recover after each session.
Yes, PNF stretching should be done by a professional who knows what their doing. As NickiLee88 said, its intense and should be treated in the same manor as strength training, with rest days to recover. Don’t do this type of stretching if your not familiar with it. https://www.studioveena.com/img/smilies/icon_flower.gif Thanks for the post NickiLee https://www.studioveena.com/img/smilies/icon_cheers.gif -
NickiLee, I sound quite the same, long legs, can’t touch my toes or do the splits, so perhaps I’ll try that method! I’m also no so good at sticking with my routines every day (yet!) so I think that it would work for me. Is it basically that you stretch to where you’re mostly comfortable, contract your muscles, and then release and relax them, and go a little further? I think I did that a bit before in my Self defence class…
Thank you for the idea, too https://www.studioveena.com/img/smilies/icon_e_smile.gif -
Is it basically that you stretch to where you’re mostly comfortable, contract your muscles, and then release and relax them, and go a little further?
That is definitely the basic premise. the initial hold should be for approx 30 secs to relax your muscles, contract for 5, relax and push a little further, hold 20/30, secs, contract for 5, relax, hold another 20/30. Don’t hold it for longer than 3 minutes, and come out of gently as recommended above.
If you’re not doing it with someone who knows what they’re doing, I would recommend that you get a book or a DVD (I have one by Kit Laughlin, he’s probably the leading authority in Australia), because, as Veena said, it’s intense and it’s sometimes difficult to know what you should be contracting in order to get the best out of the stretch and to make sure you don’t injure yourself. Also, the positioning is sometimes weird. But it’s definitely one of the most effective ways to increase your range of motion if it’s done right. I hope it works for you!
-
To do assisted stretching you can also use a Scarf in lieu of a belt or stretch band.
-
Yep, pretty much anything you can hook around your foot would work. An old pair of nylons even! Is it basically that you stretch to where you’re mostly comfortable, contract your muscles, and then release and relax them, and go a little further?
That is definitely the basic premise. the initial hold should be for approx 30 secs to relax your muscles, contract for 5, relax and push a little further, hold 20/30, secs, contract for 5, relax, hold another 20/30. Don’t hold it for longer than 3 minutes, and come out of gently as recommended above.
If you’re not doing it with someone who knows what they’re doing, I would recommend that you get a book or a DVD (I have one by Kit Laughlin, he’s probably the leading authority in Australia), because, as Veena said, it’s intense and it’s sometimes difficult to know what you should be contracting in order to get the best out of the stretch and to make sure you don’t injure yourself. Also, the positioning is sometimes weird. But it’s definitely one of the most effective ways to increase your range of motion if it’s done right. I hope it works for you!
Do you know anyplace off the top of your head I could get a book or dvd? This sounds like a particularly good way to work with specific problem areas that don’t respond as well to the current routine. Can you still stretch every day but just 2 days a week do this with specific places and then stretch everything else on the off days?
Log in to reply.
