Tight hamstrings

Yoga Discussion General Yoga
#1

hi, i have been in martial arts and bike riding for well over 10 years and ive never been very flexible in the hamstrings department. I could always touch my toes but never get much further than that (without bending my knees)

i got into yoga 6 years ago and still can’t go any further than that (granted i never consistenly did hardcore yoga workouts, just on occasion. However i daily did relaxing types of yoga stretches.

I’m 27 now and wondering if ill ever be able to fold all the way down with my forehead resting on my shins while i hug my calves!

Anyone have any tips that can finally get my hamstrings more flexible? I really have stretched them everyday for years with no progress

#2

Hi happyyoga,

There’s a stretch method called proprioneurofacilitated stretching or PNF for short. It’s a great way to gain flexibility easily.

How it goes is this. With hamstrings try the stretch where you are standing and your leg is on a chair. Hinge forward at the hips. Other good method for PNF hams is lying on your back, pulling that leg towards you, hands at calf.

Okay. So with PNF you are doing a prestretch for 10 to 30 seconds then you contract isometrically, meaning push your leg into the chair using the hamstring muscles or for lying version away into your hands while pulling hands towards you. No movement occurs, just contraction. Contract not to 100% effort but say somewhere bearable and holdable for about 10 to 15 seconds. Next, take a deep breath while relaxing that hamstring. Again no movement occurs. Then when relaxed gently bend forward towards toe (chair version) or pull leg towards you (lying version).

You can do this one to two more times but more than that isn’t recommended during one session.

I use this with clients who are extremely tight and need quick gains in flexibility.