Fix Tight Hamstrings In Just 3 Steps

There’s a better way to increase your flexibility than just stretching and stretching and hoping for the best. Here’s a 3-step method that will transform your flexibility:

As easy as 1-2-3

Only one part actually involves stretching:

Step 1: reciprocal inhibition

• Concept: when one muscle contracts, the opposing muscle relaxes—which is what we need.
• Goal: engage hip flexors to encourage hamstring relaxation.
• Method:
  • Kneeling hamstring stretch position with one leg forward.
  • Support with yoga blocks or a chair; use a cushion for comfort.
  • Maintain a slight arch in the lower back and hinge forward slightly.
  • Attempt to lift the foot off the floor, even if it doesn’t move.
  • Hold for around 10 seconds.

Step 2: engaging more muscle fibers

• Concept: our muscles contain a lot of fibers, and often not all of them come along for the ride when we do something (exercising, stretching, etc), and those fibers that weren’t engaged will hold back the whole process.
• Goal: activate more fibers in the hamstring for a deeper stretch.
• Method:
  • Same kneeling position, slight back arch, and forward hinge.
  • Drive the heel into the floor as if trying to dent it.
  • Apply significant effort but hold for only 10 seconds.
  • A small bend in the knee is acceptable.

Step 3: manipulating the nervous system

• Concept: the nervous system often limits flexibility due to safety signals (causing sensations of discomfort to tell us to stop a lot sooner than we really need to).
• Goal: passive stretching to reduce nervous system resistance.
• Method:
  • Avoid muscle engagement or movement—stay completely relaxed.
  • Focus on calmness, with slow, steady breaths.
  • Avoid signs of tension (e.g. clenched fists, short/sharp breathing). While your nervous system is trying to communicate to you that you are in danger, you need to communicate to your nervous system that this is fine actually, so in order to reassure your nervous system you need to avoid signs that will tip it off that you’re worried too.
  • Don’t overstretch; prioritize a relaxed, safe feeling.

For more on all of this, plus visual demonstrations, enjoy:

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Want to learn more?

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Take care!