Prevent Hamstring Injuries w/ This Stretch | Dr. Andreo Spina

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  • Опубліковано 31 сер 2015
  • Andreo Spina shows you to prevent hamstring injuries with this stretch.
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    It's just as important to learn how to make the hamstring more flexible as it is for it to be able to work in a shortened position.
    The hamstrings-a collection of three muscles extending from your sit bones to the backs of your knees-are among the most frequently injured muscles in sports. A study on NFL players reported 1,716 hamstring injuries over a 10-year period, which breaks down to roughly five or six injuries per team, per season. The numbers are similar in pro soccer, basketball, and among regular people in recreational sports (1, 2).
    If you’re an athlete, or a weekend warrior who likes to run fast, jump high, and train hard, your hamstrings are at risk. If you’re a desk jockey who spends most of his/her day sitting at a computer, you may be even worse off, especially if you’re planning to get in shape or be more active again. A 2017 study of college students found that 82% of the subjects had tight hamstrings due to prolonged sitting-and these were young adults with a mean age of 20.
    Finally, if you’re a gym rat who’s long made the mistake of focusing your leg training on the fronts of your thighs-hitting the hammies as an afterthought-you’ve already lit the fuse that can lead to a hamstring blowout. A study in Isokinetics and Exercise Science showed that imbalances in quad and hamstring strength were associated with non-contact leg injuries.
    But don’t worry, we’ve got your back… er, legs. You’re about to get a full tutorial on how to stretch, strengthen, and otherwise bulletproof your hamstrings to prevent injury and improve performance.
    How To Strengthen Your Hamstrings
    Most muscles work like a winch system: they pull a load toward a fixed point. The top end of your biceps, for example, affixes to the front of your shoulder, giving its lower end a stable point from which to pull. Flex your bi’s, or do a dumbbell curl, and you can see how it works.
    The hamstrings, however, are twice as complex. They cross two major joints-the hip and the knee-and shorten at both ends. At the top end, the hamstrings work with your glute muscles to extend your hip (picture the movement of standing up out of a chair). At the lower end-near the back of your knee-the hammies bend your knee joint, pulling your heel up and back. When you use the hamstrings’ two functions at once, such as when you’re sprinting and you drive one leg behind you, they do double duty: the two ends of the muscles pull toward one another, like the ends of a stretched-out exercise band. That’s a lot of tension passing through a single muscle group, and one reason the hamstrings cramp and tear with relative frequency.
    Another reason: in our couch-sitting, desk-working world, the glutes-whose primary job is to extend your hips-get overstretched, weak, and, consequently, have a tendency to get lazy. Instead of springing into action when you sprint or jump or go for a max-effort deadlift, they may shirk their duties, forcing the hamstrings to take on a load they weren’t built to handle. Hamstrings picking up the slack for weak glutes is what physical therapists call synergistic dominance: a backup player being forced onto center stage. The rest of us call it an accident waiting to happen.
    The remedy: train both major hamstring functions-hip extension and knee flexion-with good form and appropriate loads, and re-train the glutes to do their share of the work.
    | Dr. Andreo Spina |
    Dr. Spina holds a Bachelor of Kinesiology degree from McMaster University. He later graduated with summa cum laude and clinic honors from the Canadian Memorial Chiropractic College as a Doctor of Chiropractic and subsequently completed the two-year post-graduate fellowship in sports sciences. He is the creator of both the Functional Range Release (FR)® soft tissue management system, and the Functional Range Conditioning (FRC)® mobility development system that are currently used by practitioners world wide as well as a number of professional sports organizations and athletes. He is a published author, and international speaker on the topics of joint health, movement and mobility development, sports performance, and injury management.
    #Stretching
    #Mobility
    #Onnit

КОМЕНТАРІ • 21

  • @Nyasananda5
    @Nyasananda5 7 років тому +11

    Cramps as "neurological confusion" in the system is the best take away for me from this! Thanks!

  • @Joylols
    @Joylols 9 років тому +1

    Excellent video!

  • @sacristar
    @sacristar 5 років тому +10

    Glad you touched on cramping towards the end because that's what was instantly going through my mind when you said to maximally contract the hamstring in that shortened position :D

    • @spakkx
      @spakkx Рік тому +1

      Read it, liked it, tried it and got reasured in less then 30 seconds!

  • @Sunsetsamuraii
    @Sunsetsamuraii 4 роки тому +2

    amazing video. especially the nervous system explanation!

  • @mikemeachem3445
    @mikemeachem3445 7 років тому +18

    Did he get your foot. That looked like it hurt, but you sucked it up well and the hamstring control is impressive

    • @lawrencefenton2075
      @lawrencefenton2075 3 роки тому

      Years of toes/foot strengthing accompanied with kicking people has built up some resiliency! lol

  • @jaceguerin8143
    @jaceguerin8143 3 роки тому +2

    I cramped immediately! 😆

  • @fitoldgit
    @fitoldgit 7 років тому +6

    Turn the music down!!!!

  • @HumiIiation
    @HumiIiation 9 років тому +14

    I loled at 0:50

    • @EliDoingStuff
      @EliDoingStuff 9 років тому +9

      +Joel Norgren Hit em right in the fucking foot. He didn't even flinch. What a fucking bad bitch.

  • @cjzanders5430
    @cjzanders5430 3 роки тому +3

    Interesting, but the hamstrings usually pull in the long (eccentric) position.

  • @sk8erKing678
    @sk8erKing678 7 років тому +2

    I bet this is a great tool to use for deep squats.

  • @xTxSilver
    @xTxSilver 9 років тому +6

    Man I did this and cramped the fuck up right away

    • @trewq333
      @trewq333 7 років тому

      Gotta confuse the brain, right?

  • @qstar710
    @qstar710 9 років тому +2

    I thought that goofy looking guy on the left was Bryan callen doing a pose haha

  • @veerchasm1
    @veerchasm1 3 роки тому +3

    That dude on the right needs to stretch his hamstring....

  • @Sandwraith
    @Sandwraith 9 років тому +1

    Thanks for the video!
    This is going to be random, but Dr Spina where did you get your T-Shirt?

    • @joachim7
      @joachim7 4 роки тому

      4 years later😂

  • @slows2k352
    @slows2k352 Рік тому

    My hamstrings are cramping so badly lmfao. Do I just keep doing them until I don’t cramp anymore?😂

  • @o_o-lj1ym
    @o_o-lj1ym Рік тому

    Why is everyone complaining about cramping? It was fine for me.