You need to do hamstring stretches with your leg out in front, and with your leg out to the side. You need to do hamstring stretches with a bent knee, and with a straight knee. You need to stretch both legs at the same time, and you need to stretch one leg at a time. You need to vary the position of your hips, and you need to vary the position of your feet.
And if you really want to improve the flexibility of your hamstrings, you need to stretch your lower back, your buttocks, your hips, your groin, and your calves.
Tip # 5: Don’ t do the same old boring stretches all the time; include a variety of stretches for all your muscle groups.
6. When to Stretch
Stretching before exercise or as part of your warm-up is great, but pre-exercise stretching is not meant to improve your flexibility; its purpose is simply to prepare you for exercise. 4
So, if you want to improve your flexibility, when is the best time to stretch?
One of the best times to stretch is about 2 hours after your work-out. This is when your muscles have had some time to recover, but are still relatively warm and pliable, which makes it much easier to stretch and reach new levels of flexibility.
Another great time to stretch is just before going to bed. This works at a neuromuscular level, as the increased muscle length is the last thing your nervous system remembers before going to sleep. Sleep is also the time when your muscles and soft tissues heal, which means your muscles are healing in an elongated, or stretched, position.
Tip # 6: Do most of your flexibility training about 2 hours after your workouts, or late in the evening. This will help to improve your flexibility on a more permanent or longer-lasting basis
7. Hydration, Nutrition and Sleep
A lot of this goes without saying, but increased hydration, good nutrition, adequate sleep, and good emotional health are vital for good flexibility and good health in general.
Muscles are made up of about 75 % water, so to keep muscles and associated soft tissues supple and flexible stay hydrated. Eat 100 % certified organic fruits, vegetables, and meats. Cut out processed food and eliminate as many additives and preservatives as you can. Eat slowly and chew your food. You shouldn’ t just eat food for the sake of eating; you should enjoy and savour every mouthful.
Aim to get 9 hours of good quality sleep a night. I know that may seem unrealistic but try to aim for that. You’ ll be surprised what a good sleep will do for you. And take care of your mental and emotional health.
Tip # 7: Your general health and wellbeing are vital to your fitness and flexibility; keep hydrated, eat healthily and get adequate sleep.
REFERENCES
1. Behm D. The Science and Physiology of Flexibility and Stretching. New York: Routledge; 2019.
2. Starrett K, Cordoza G. Becoming a Supple Leopard, 2nd Edition. Las Vegas: Victory Belt Publishing; 2015.
3. Lucas R, Koslow R. Comparative Study of Static, Dynamic, and Proprioceptive Neuromuscular Facilitation Stretching Techniques on Flexibility. Percept Mot Skills. 1984 Apr; 58( 2): 615-8. doi: 10.2466 / pms. 1984.58.2.615. PMID: 6739253.
4. Walker B. The Anatomy of Stretching, 2nd Edition. London: Lotus Publishing; 2011.
About the Author: Brad Walker is often referred to as the " Stretch Coach " and has even been called the Stretching Guru. Magazines such as Runners World, Bicycling, Triathlete, Swimming & Fitness, and Triathlon Sports have all featured his work. Amazon( author page) has listed his books on five Best-Seller lists. Google cites over 100,000 references to him and his work on the internet. And satisfied customers from 122 countries have sent 1,000 ' s of verified customer reviews. If you want to know about stretching, flexibility or sports injury management, Brad Walker is the go-to-guy.