Flexibility

[Anonymous]

I am so tired of having tight hamstrings. Does anyone have any advice on how to stretch smart? I've been trying to improve with just daily stretching for about 2 months now and really getting nowhere. I feel like with weights, I've got lots of resources about smart ways to lift, plans, etc. And, since I've rally buckled downs in the last 6 months, I can see huge gains in both my strength and definition. But I feel like my streching is just tacked on, and I have no idea whether stretching for 10 minutes is better than 5 minutes. Whether to stretch to an easy point or realy push. I'd love any advice.

If it matters, I'm 41, female, otherwise in pretty good shape, and with straight knees and I just can barely touch my toes.

[Anonymous]

Are you warming up your muscles first? You need to move a bit before trying to stretch. You risk injury stretching cold muscles. You need to do some jumping jacks, marching in place, alternate knees pulled into your chest, squats, lunging side to side, a few squat thrusts or burpees, and a bit of jumping rope before you stretch. Once the muscles have been warmed up, then you can stretch out the hamstrings.

[Anonymous]

I always stretch at the end. That's when you are going to get the most bang for the buck. You probably need to hold each stretch longer than you think. If you want to get more flexible, you have to push. Don't hurt yourself, but approach it the way you approach your strength training.

[Anonymous]

A regular yoga class would help a lot. There's a lot of hamstring stretching in sun salutations and on the floor towards the end of the class (staff pose et al).

[Anonymous]

Few observations:

-Women are generally quad dominant so hamstrings needs to be brought up to par
-Try foam rolling the hamstrings at the start of a workout and at the end. (one leg at a time)
-Exercises like deadlifts specifically Romanian deadlifts (RDLs) will improve your hamstring flexibility, try single leg after you get the form down to counter any leg imbalances if you're not already doing them. Stiff Leg DLs are good too, but not a fan of them and prefer RDLs but that's just me. After awhile your hamstring flexibility will improve drastically.
-If you are doing squats a tight hamstring will make you go on your toes instead of pushing off with the heels, same with lunges or step ups.
-warmup properly prior to working out, do "inchworms" or leg extensions on a stability ball.

I would focus of these and that should help out. Good luck!

[Anonymous]

Does anyone have a link to a quick but thorough stretching program? I usually skip stretching because I'm pressed for time, but I need to find a way to squeeze it in.