Do you have tight hamstrings. Do you dread dropping items on the floor knowing that you have to bend over to pick it off the ground. Do you feel that you have steel cables running down the back of your legs. I have 5 steps to help length those muscles.
- Tissue Quality
The first step to help lengthen your hamstrings is to improve tissue quality. When your hamstrings are littered with knots. There is no way you can improve the length of your hamstring. So the first step is to perform SMR( Self Myofascial release) aka Foam roll. You can use several different tools to assist with improve tissue quality. You start with the easiest method which is the standard foam roller or you can move up to more advance option the barbell.
- Static Stretching
Once you get those knots broken up is time to stretch those hamstrings and tendons and try to get a little more range of motion try to hold a stretch for 2 sets of 30 secs really push to get a little more range in those hamstrings.
- Mobility Exercise
The next step is to reprogram movement pattern using a mobility drill that moves the joint through the range of motion helps reset your movement. Also helps warm-up the joint capsule and help prepare it for movement. here are two of my favorite mobility drills for the hamstrings.
- Strengthen the new range of motion
Now that you have this brand new range of motion it is time to strengthen those hamstring and further cement that additional range of motion. Here are two exercises that I recommend try to use light weight and concentrate on form.
Really concentrate on keeping the back straight and only work through hips really load the hamstrings.
Keep your back straight and allow the weight to help push your down into the bottom of your squat.
The last and most important step is consistency. This is not a one time fix. The more you work on your hamstring the better your results. I recommend performing your hamstring rehab 2-3 times a week. Until hamstrings are to desired length.