Hi,

Although I've been training for nearly 3 years I have a major problem with some of my flexibility.

My upper body flexibility is great, even my neck is described by my chiropractor as "hyper-mobile". However my hamstrings are so tight that while lying down either leg only lifts to about 80 degrees. Which, I'm told, is below that of the average person that doesn't do any kind of sport, let alone anyone that trains and stretches regularly. That said the opposing muscles (is it the quads) are very flexible. Currently on a box split or straddle stretch I can only get to about 60 degrees.

Having recently visited a sports massage guy he seems to think that if I can get my hamstrings sorted everything else will follow.

We do a fair amount of dynamic stretching in class so I take a few minutes at the end of class and at home to do static stretching, trying to relax in to it.

Does anyone have any tips for a specifically targeting the hamstrings?

Cheers

Nic

What kind of traing did you do before martial arts?

What your experiencing sounds like a common problem amongst cyclists where over time and not enough stretching there hamstrings get shorter.

Im sure theres peeps on here with with some great suggestions but my fave is sitting down and stretching forward to touch my toes... I would say that is my staple hamstring stretch.

If I may ask, are you seeing your chiropractor for anything specific? It might be a clue to your hamstring issue.

What do you spend most of your day doing? People with desk jobs, for instance, frequently develop shortened hip flexors, leading to over-arched backs, hunched shoulders, and difficulty with lateral kicks. Do you stand in one place for long periods?

It might be a strength issue. Try the exercise below. Place your feet on surfaces that can slide. Slide your feet out front and back until you're in a comfortable stretch, then use your leg strength to rise up to the starting position. Place your hand on a wall for balance if you want. Do this when your muscles are warm, about three sets of five reps at first.

Thanks for the replies,

Before taking up MA I didn't do any exercise, and even as a child I had poor leg flexibility.

I'm a "rural" estate agent so as well as sitting in a car or at a desk I spent quite a lot of time walking around fields etc.

Thankfully I haven't visited the chiropractor for a over a year but I had a recurring back problem, I'm sure training has lessened the problem and now when occasionally it does flair up it heals quickly. It makes sense that the hamstrings probably were the root of that problem too. My recent visits to the sports massage guy were due to a shoulder strain and while there he tried to work my legs but I left with a groin strain and haven't been back since.

Currently at 38 I'm more flexible in most areas than I have ever been but I'm about 18 months away from black belt and my leg flexibility is hampering development of some techniques I want to to master before I get that far.

My aim to do whatever it takes to reach my full range of motion within the next 6-8 months, so that I have time resolve bad habits I've developed, trying to kick beyond current abilities.

Yes, I must spend more time sitting holding my toes , and I do like that sliding foot exercise, should be easy to do on my laminate floor. I can see that would have great potential to strengthen and improve flexibility for both front and box splits.

I'm also going to try a yoga video which a friend has offered to lend me, but I'm open to any suggestion and would really like to hear from anyone that has successfully overcome a similar problem.

Cheers

Nic

I completely sympathise with you - in a rather bizarre coincidence I am just getting ready to have physio for tight hamstrings plus a knee problem.

I'll let you know what exercises I'm given, if you like.

Just like you, I am generally very flexible and have some hyper-mobile joints. Curious isn't it!?

Wu ming347 wrote:
I completely sympathise with you - in a rather bizarre coincidence I am just getting ready to have physio for tight hamstrings plus a knee problem.

I'll let you know what exercises I'm given, if you like.

That would be great thanks.


Just like you, I am generally very flexible and have some hyper-mobile joints. Curious isn't it!?

Scary

Cheers

Nic

Ok, here's what I've just learnt today from physio:

As Tonyli pointed-out, sitting a lot will make the hamstrings shorten.
You possibly will have weakness in the lower back and abdominal muscles. If they're not weak, then you may have to review your postural habits, and how you engage deep stabilising muscles especially in the lower back. So target your core strength at the same time as developing the capacity to stretch.

You may also have to work on the nerves in the legs - a good test is to do the stretch Pete mentions, once with and then without feet flexed. See if you notice any difference. I have been told flexing the feet is more a nerve stretch than a hamstrings stretch (?)

You are at greater risk of hamstrings injury because they're shortened, you should aim for gradual improvement. So be careful to prepare properly before exercising etc.,

Ideally, you want to start stretching your hamstrings whilst lying down as this is the least stressful/demanding method:

Lie on the back, supporting the thigh behind the knee with your hands, slowly straighten the knee until a stretch is felt in the back of the thigh, trying to get the bottom of the foot to face the ceiling, one leg at a time. Hold the position initially for 10 seconds, gradually work up to 20-30 seconds.

Begin wherever you can, and stretch slowly - adding in more demanding stretches over time.

Hope this helps?

Let me know how you get on with it and good luck! I've got lots of work to do on mine - its atrocious! Will happily update you as I learn more!

I've checked and if that sitting stretch does the nerves then they do need work.

I'll try that other stretch too and let you know how I get on.

Good luck with yours,

Nic

Jeltz wrote:
I've checked and if that sitting stretch does the nerves then they do need work.

I'll try that other stretch too and let you know how I get on.

Good luck with yours,

Nic

Thanks.

It sounds so similar to what I'm experiencing - I was surprised to learn that the sensations in my feet during this stretch are due to working on the nerves.

I can't work out where the discomfort from the nerve stretch starts and the discomfort from the hamstrings stretch stops/starts!

You might try some plantar fascia exercises for "nerve" tightness. Here's a good one:

Either sitting or standing, place a tennis ball or a bottle under the arch of your foot. Put a moderate amount of weight on it, but not too much. Roll it forward and back for a couple minutes. This will help relax the connective tissue that runs from your foot all the way up your legs and back.

If you want to see how effective this exercise is, try a forward bend stretch before and after. You should gain at least a couple inches of distance after the exercise!

tonyli wrote:
If you want to see how effective this exercise is, try a forward bend stretch before and after. You should gain at least a couple inches of distance after the exercise!


I was skeptical but willing to try anything (except maybe morris dancing ) sure enough I did notice a distinct improvement, and slightly tingly feet

Thanks a lot,

Any idea how often should I do it?

Nic

Neat, eh? My physical therapy friends usually recommend twice daily.

On any stretching thread, I also always feel obligated to throw in a link to Thomas Kurz: http://stadion.com/column.html - even though his denigrating tone goes against the grain for me, his methods always get good results.