Your Hamstrings Aren't Tight. Here's the Real Problem., by Movesmethod on YouTube. 10 min 3 s.
- Video length
- 10 min 3 s
- Time to do it
- 20 minutes
- Difficulty
- Medium
- Steps
- 9
What you need
Steps
Test before you stretch. Sit on a chair, slump your spine, straighten one knee and pull your toes up. If you feel a pull or tingling behind the leg, your sciatic nerve is the likely culprit.
Floss the nerve. Sit tall, straighten the knee while you look up and point the toes, then bend the knee as you tuck your chin and flex the foot. Do 10 slow reps.
Check your pelvis. Stand with your heels about 10 cm from a wall and flatten your lower back against it without bending your knees. If it will not flatten, your pelvis is likely tilted forward.
Correct it with a loaded posterior pelvic tilt. Loop a light band around your hips to pull you forward, tuck your tailbone under and hold 20 seconds. Do 5 reps.
Test your posterior chain. Lie on your back and lift one straight leg, or bridge on one leg. If the hamstring cramps or shakes fast, the muscle is weak rather than short.
Build strength with Nordic curls. Anchor your ankles under a heavy sofa or a partner, kneel, and lower your body forward as slowly as you can, catching yourself with your hands. Do 3 sets of 5.
Check your hip hinge. Hold a broomstick against your head, upper back and tailbone, then push your hips back. If the stick lifts off your back, you are bending through your spine.
Practise a loaded hinge with a light dumbbell. Keep the three stick contact points, push your hips back until you feel a stretch, then stand tall. Do 3 sets of 8.
Run all four tests and note which one fails hardest. Work on that cause first for 3 to 4 weeks before adding the others.
Tips and common mistakes
Nerve flossing should not leave tingling or numbness lasting more than a few minutes. Stop if it does.
Skip long static forward folds before training. The gain is short lived and does not touch the cause.
Do the correctives little and often, most days, rather than one long session a week.
Stop and get checked by a physio or doctor if you feel sharp pain, numbness or pins and needles down the leg.
Questions
How long until my hamstrings feel looser?
Most people notice a change after a few weeks of near-daily work on the cause that failed hardest, not after a few days. Give it 3 to 4 weeks before judging it.
Can I still stretch my hamstrings?
Yes, keep it gentle and short. Static stretching gives temporary relief and will not fix a nerve, pelvis, strength or hinge problem on its own.
Do I need equipment?
A wall, a broomstick and something sturdy to hook your ankles under cover most of it. Nordic curls also work with a band or a partner holding your feet.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
