We all know that stretching is important...yet how many of us really focus on it enough? I know I don't, to be completely honest.
However, in myself, I've been noticing that my hamstrings have been tightenting up on me quite a lot and it's starting to affect my training. I needed a way to stretch them that was easy to do and that worked better than the "normal" stretches I'd been using for years.
Sounds like something you're struggling with?
This method works much better for stretching the hamstrings than conventional stretches...
You will need a 41 inch training band for this one. If you need bands, this is my recommended source for getting them.
Personally, I think that EVERY trainer should have (or have access to) a set of good training bands. They're incredibly versatile for strength training and (as you'll see) for stretching.
And when you get good quality bands, they last a LONG time. I've had mine for 6+ years now and they take a lot of abuse.
What you're going to do is use the band like a stretching strap.
Set one end around the heel of your shoe.
Now comes the fun part...
Loop the OTHER end around the back of your head.
Yep, for real...you shouldn't be surprised by anything like this from me at this point...
What this does is free up your hands to help brace and lock out your knees so you can RELAX your quads and hamstrings so the hams can be more effectively stretched.
What I find happens to me with normal hamstring stretches is that my hams tighten up and try to contract against the stretch...and a contracted hamstring can't be effectively stretched.
Try as I might, even knowing this was happening, I couldn't seem to get around the issue.
This did the trick.
Here are other reasons why having the band on your head is so effective...
With the band around the back of your head, you can adjust the stretch tension you put on the hamstrings simply by pushing your head back towards the ground (which also gives you some good neck training as well).
Bracing your hands on your leg allows you to provide your knee something to lock the out against that does't involve muscular contraction (i.e. using the forcing the quads to contract to extend the knee) which I find helps TREMENDOUSLY with also relaxing the hamstrings into the stretch.
In addition, with your hands free, you can also use your hands to rotate your leg in the hip joint to target different "stretch patterns" in the hamstrings, shifting the stretch from right down the middle, to inner and outer hamstrings as well.
Hold the stretches for 20 to 30 seconds or so, focusing on using your hands to help relax the muscles of the legs. Go for 2 - 4 sets per leg, depending on how much you need and how much time you have.
I prefer to stretch after training, rather than before, in order to stretch the muscles when they're warm and to prevent any potential reduction in strength that might happen by stretching before training.
My warm-ups involve getting blood out of core sequestration (storage) and into the working muscles, doing some dynamic stretches, and some light movements specific to the exercise I'll be doing first.
I've got a long way to go to get my hamstrings to the flexibility they should be...and I know this stretch is going to help me get it done, just like it'll help YOU get it done.
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