For those who devote themselves to daily workouts and stretches, feeling frustrated when trying to touch their toes and only getting halfway down their shins is a common experience.
According to Sharnee Lee Scott, head fitness instructor at Lagree Fitness, many individuals face this challenge. Tight hamstrings are a prevalent issue even among dedicated practitioners of yoga and Lagree – a workout regimen focusing on muscle strengthening and lengthening. So, what steps can you take to address this?
Reasons Behind Tight Hamstrings
The difficulty often arises from our daily routines: prolonged periods of sitting in inactive positions and maintaining poor posture, such as slouching or arching our lower backs. Furthermore, overuse of our hamstring muscles without adequately strengthening opposing muscles (like the quads) can disrupt our ability to reach our toes, causing an imbalance in our bodies.
Scott also acknowledges the anatomical aspect: “Some individuals may find it challenging to touch their toes due to their bone structure and limb proportions.”
Effective Methods for Loosening Tight Hamstrings
Enhancing flexibility involves focusing on three key aspects: joint mobility, overcoming the brain’s natural inhibitions, and strengthening opposing muscle groups,” explains Scott. Here are some techniques to help achieve these goals:
Varying Stretches
Scott recommends incorporating both dynamic (active) and static (stationary) stretches into your routine.
Concentrate on smoothly moving your legs through bending and straightening movements to their full extents. For instance, the Lagree Elevator Lunge, which involves holding at the bottom, offers an effective dynamic hamstring stretch. Another beneficial dynamic stretch is “The Waterfall Stretch,” highly praised for its soothing effect on hamstrings. Additionally, classics like downward dog in yoga can be very helpful.
PNF Technique
The Proprioceptive Neuromuscular Facilitation (PNF) method involves alternating between stretching and contracting the targeted muscle group. To apply this to your hamstrings, lie on your back, hold one leg with your hands (using a strap or towel if required), stretch the leg towards your chest, contract the hamstrings for a few seconds, release, and gently stretch again. Repeat this process to gradually increase flexibility.
It’s essential to engage with different angles to target all three hamstring muscles in each leg. Scott advises exploring various leg positions relative to your spine to effectively stimulate various parts of the muscles.
Reciprocal Inhibition Approach
Reciprocal inhibition involves engaging the opposing muscles to facilitate the release of the muscles you’re trying to stretch. For hamstrings, activating your quads can help relax the hamstrings. Scott recommends exercises like wall sits to engage the quads and promote hamstring relaxation.
Optimal Timing for Hamstring Stretches
Avoid stretching cold muscles as it can lead to potential strains. Warm up your muscles before stretching, likening them to cheese that stretches better when warm. Perform light activities like jogging or jumping jacks to prepare your body for stretching or save stretching for post-workout when muscles are warmed up.
Scott emphasizes the importance of balancing your active workouts with stretching routines. “Achieving genuine flexibility requires equal emphasis on strength training,” she remarks. Integrating workouts like yoga or Lagree, which focus on stretching, helps build strength and enhance joint mobility.
Give this brief Pilates routine a try for an effective combination of hamstring strengthening and stretching:
Consistency is key when it comes to stretching. Scott suggests taking a gradual approach to flexibility, as the brain’s inhibitions can limit joint movement. Over time, consistent stretching builds trust within the brain, expanding your range of motion safely.
