Thread: hams flexibility

yoga

sorry am straight....

Same here. My SLDL range of motion is about 12"-14". A few inches more if I bend my knees a bit, any more and I start rounding my back.

Originally Posted by lemon_

sorry am straight....

Liar, you love the cock. I know I was there.

Yoga doesn't make you gay, sucking cock makes you gay. Even then I wouldn't be convinced because you weren't any good at it.

How about a non ghey after workout routine like STRETCHING. When all else fails I heard anal beads are a good workout for your hams.

I am doing static stretching
dont have anal beard man sorry

keep up the static stretching post workouts. Maybe even some dynamic to mix it up. The anal beads work wonders though. I can do the splits with a huge ball in the arse.

BTW, im not homo I just love being able to stretch.

thank you :P

Flexibility isn't an over-night thing. Like everything else, a little bit at a time.

Are you treating your stretching like you do your strength training? By that I mean, are you setting goals, a schedule, planned progression, etc....?

Where i'm from handball is the big sport and the goalies jump, and fall, into splits 30 times a game. I've witnessed some of their stretching "workouts" and they are fucking brutal.

Originally Posted by lemon_

My RDLs are poor because ROM is very low if I keep good form.
I am doing static streching for hams every day but it doesn't seem to help...
Is there something else I can do?

i started out with limited range of motion with deads. i literally damaged something in my right hamstring, felt a pop then numbness, and then pain the next day, soreness for about three weeks after, about a month into starting.....wasn't horrible, but had to baby it a bit.

I started pulling from the hooks - no floor stuff. It took me three months minimum to get to the point where I could pull from the floor. I pretty much stretch prior to, and then inbetween each set. Each week I literally tried to add maybe a quarter to half inch to my range of motion....Nowadays, I don't try to go to the floor the first rep, or even reps, of each set. My first set I might get to the floor on the last rep. I don't push it. My final sets are to the floor each and every rep... Just making the point that being adaptable, and listening to your body will help you get there...

Flexability is somewhat genetic I think - some people just have to work harder for it than others.

Joe DeFranco's Agile Eight!

DeFranco's Training ..:: The Ultimate Way To Become A Better Athlete ::..

I don't even bother w/ leg day or back day until I've done this.

Originally Posted by niki

Flexability is somewhat genetic I think - some people just have to work harder for it than others.

agree with you

The simple answer is stretch more & stretch more often.
Most people spend 1% of the time stretching that they spend lifting. That's precisely why yoga helps with flexibility as it incorporates stretching equally with strengthening. Thus, I'm with sassy69... stretch not just before & after a workout but on non-workout days/times too.

When stretching, most people don't hold the stretch long enough to increase flexibility. Hold your stretch for several minutes until the muscle fatigues then stretch a bit further. The more flexible you are, the longer you have to hold it for fatigue to hit the muscle. Use this stretch-fatigue-stretch method and you'll increase your flexibility. It's the method that gives dancers their flexible physique.

Also, stretch for a significant amount of time immediately after a workout when the muscles are fatigued & can't resist as much. Similarly, this post-workout stretch gives you the benefit of increased blood flow to the muscle. For this reason, I not only stretch after both weight & cardio workouts, but I also stretch when muscles are warmed from the shower, jacuzzi, steam room, etc. Using all these techniques when muscles are warm will allow you to stretch the muscle further thus increasing your flexibility.

I'm not a physical therapist, trainer or BB, but I danced for 20+ years. Thus my experience is only anecdotal. But for what it's worth, at 48 I can still put my elbows on the floor from a standing hammy stretch. I'm not sure how often or how long you are stretching but just like lifting, you can't do it 15 minutes a week and expect results.

Hope that helps!

If you tell me where you feel the most tightness when you're stretching, I can offer a few suggestions. Is the tightness in the heart of the hammy, closer to the attachment at the knee or up near the gluts?

Thank you tnc, I am stretching everyday in the morning and in the evening and after workout. I am doing standing and seated hammy stretch. I start stretching and I slowly try to reach my feet, when I feel pain I stop and hold for 30 secs. I repeat 3 times. Most tightness is close to the knee, just behind the knee joint actually.
After workout I stretch everything not just my hams, will quads stretch interfere with my hams flexibility?

Originally Posted by lemon_

Thank you tnc, I am stretching everyday in the morning and in the evening and after workout. I am doing standing and seated hammy stretch. I start stretching and I slowly try to reach my feet, when I feel pain I stop and hold for 30 secs. I repeat 3 times. Most tightness is close to the knee, just behind the knee joint actually.
After workout I stretch everything not just my hams, will quads stretch interfere with my hams flexibility?

I think the point is to find overall balance - mobility, stability, flexibility, Worrying about one muscle relative to another just distracts from the point of core stability. Don't worry about it.