How long to Hold a stretch?

[Anonymous]

I have really tight hamstrings and am trying to make a conscious effort to stretch consistently after exercise and throughout the day.
I've always been told to hold a stretch x 30 seconds, but that just doesn't seem long enough.
Holding it for 1-2 minutes feels more beneficial, but I wonder if I am somehow working against myself for holding the stretch that long.
What do you recommend?

[Anonymous]

Try foam rolling in addition to stretching the hamstrings and holding the stretch for 30 seconds or a minute is fine. The muscles are shortened and need to be lengthened by stretching and it will improve after time unless there is some kind of strain involved where it will take longer to "heal."

I'm not sure what kind of exercise you are doing- lifting weights, jogging or playing sports, that contributes to a tight hamstring but my take is if a hamstring is unusually tight there might be something else going on that's causing this.

[Anonymous]

What is foam rolling?

[Anonymous]

Just grabbed a pic to show you, OP. Scroll down and you'll see a woman on a foam roller. You basically work the muscle that is tight, it lengthens out the fibers in the muscle.

Great for soreness, btw.

http://blog.bikeridr.com/2010/09/no-pain-no-gain-injury-prevention-and-the-foam-roller/

[Anonymous]

OP here, Thanks!!

[Anonymous]

OP here, thanks for all the great info!

[Anonymous]

I second foam rolling. It's made a huge difference for me, a cyclist with tight hamstrings. I keep a rumble roller at home and use it on my hamstrings & IT band -i work on it while i am watching tv, and also use it before weight lifting. Also, think about dynamic stretching (e.g.., good mornings) rather than static hamstring stretching.

[Anonymous]

Anonymous wrote:I second foam rolling. It's made a huge difference for me, a cyclist with tight hamstrings. I keep a rumble roller at home and use it on my hamstrings & IT band -i work on it while i am watching tv, and also use it before weight lifting. Also, think about dynamic stretching (e.g.., good mornings) rather than static hamstring stretching.

I'm the PP that suggested foam roller, how does a rumble roller compare to a regular foam roller? I have a black foam roller which is suppose to be the hardest and blue and white next ones down.