The Science-Based Way to Loosen Tight Hamstrings
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- Опубліковано 14 чер 2024
- Stretching your tight hamstrings is only a short term fix. For a long term and more permanent solution we have to loosen the hamstrings using a combination of methods that include glute strengthening and re-education, hip mobility and core stability training.
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Things mentioned in this video:
#tighthamstrings #hamstringstretches #loosentighthamstrings
Chapters:
0:00 Start
0:01 Introduction
0:52 Step 1: Glute re-education and strengthening
3:34 Step 2: Fixing your posture (Anterior pelvic tilt)
5:15 Step 3: Enhancing Core stability
6:35 Why stretching the hamstrings is not a long term solution
7:51 Summary
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Content Disclosure: The information provided in this video is intended for educational purposes only, and should not be construed as medical advice.
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Here you go: 3 Science-Based Steps to Strong Glutes
ua-cam.com/video/VcpMkfELmc8/v-deo.html
Thanks for your feedback 🙏
just wanted to point out a wrong conclusion in your video. you mention sitting as a cause for anterior pelvic tilt. but it should be obvious just by looking at the image of the spine of a person sitting, that sitting usually results in kyphosis of the lower spine aka posterior pelvic tilt. the very image you show at 4:16 shows a posterior pelvic tilt. hence the conclusion is that when sitting (in a slouched position) the hamstrings are in fact in a shortened position due to bent knees and posterior tilted pelvis.
Hope you take this as constructive criticism, as is intended.
I graduated from physical therapy school in 1984 and took me years to realize muscles get tight for a reason. This video is 100% correct. Strengthening exercises are generally more important than stretching exercises.
Correct or not, in the discussion can be found out the correctness answer for the individual problems and approaches. And without the strenghthening of the related muscles can the strenghtening be impeached bei the dysballanced muskelgroups.
can the stretching be impeached... sorry for the msitakes
I agree. When I took kung fu classes as a teen, I was already pretty flexible. My teacher showed me some strengthening exercises to improve sidekicks and I realized that the limiting factor on my sidekick height was not flexibility but, indeed, strength.
What exactly are strengthening exercises?
@@tjo7793 Squats, sumo squats, goblet squats, hip thrusts, dead lifts, lunges, cladding...
would love to see a video about glute re-education!
Here you go! ua-cam.com/video/VcpMkfELmc8/v-deo.html
Thanks @barefoot
OMG great video
Was expecting something R rated
Real Stories of Glute Re-education Camp
I'm over 50 and have had hamstring problems my whole life, this rings so true and is definitely something I'm going to work on. The human body is so complicated and YT full of people with a little knowledge. These videos backed up science are pure gold
What are the exercises? That's why I watched the video.
Seated hamstring stretch and straight leg raise with or without band
Exactly
Core and butt exercises. You have to search them yourself
Start doing kettlebell training. Kb swings (hip hinges) are the best to re-activate the gluteus. Turkish get ups, clean and press and snatches. For core workout I would advice club and mace/gada training. Do your inside and outside mills and shiekd casts and 360 and 10-2 gada swings. You will be amazed with the results after 6 months.
Useless video
Amazing material. I am still working through my lower/upper cross syndrome and I understand and can apply to everything what was mentioned in this video. Glutes amnesia, fixing pelvis tilt, strengthening your core, less sitting, more walking/lying down (you can actually activate your glutes while lying down on your bed and have same posture as standing basically).
how do you not have 1m+ subscribers, these videos are so well made!
I completed my associates degree in Physical Therapy Assistance in 2000, but never used it, but I have plenty of knowledge about muscles and ROM, etc. I exercised daily until I turned 30 and then a traumatic experience caused me to quit exercising consistently. I developed chronic trigger points in most of my muscles and even the smallest of tweaks will leave me in pain and unable to move effectively for days. I have slowly developed a bunion that effects my right foot and wearing barefoot shoes has helped that tremendously. Your bunion videos have helped me to understand what I need to do. I have also struggled with tight hamstrings after sitting through much of COVID and completing my education degree online. I will take the information in this video to begin to strengthen my glutes and get my hamstrings in better shape. Thank you for providing relevant and understandable content!
As a massage therapist, I totally agree! My experience is clients who regularly strengthen with weights or calisthenics don’t have nearly as many complaints as the clients who are sedentary. Also sitting at a computer, driving, looking down at the cell phone, etc, causes ventral drag with issues in the neck and back. Esp. Behind the shoulder blades (rhomboids, levator scapulae, etc…).
Thanks for sharing!
Do you happen to see a common pattern with clients to what causes a super tight low back? Say one just walks around wal mart. And ahh low back gets super tight. Any common tightness for those clients?
yes i am struggling with both problems because i drive for a living. i have glute amnesia and my shoulders hurt in every possible way lol. one thing ive found is a problem is that all chairs/seats have flat high backs (or worse backs the curve forward at the top) which means the pressure when sitting back against them is constantly pushed the shoulderblades forward of the spine. need to find some kind of skinny strip of dense foam or something to run up the center of the seat backs between your shoulder blades to rest the spine against to give more room for the shoulder blades to rotate all the way back
i also used to have feet problems when i worked a standing job for many years, but i started wearing nothing but sandals or crocs all year round (no more closed shoes) and my toes spread out and my feet and ankle problems all disappeared after a couple years. have stuck to flat based open toe shape shoes (mostly crocs) for almost 15 years now and feet and ankle problems have never returned. and my toes actually feel strong and i can stand on them and grip things with them. its amazing how much more natural it feels
Yeah, this has very quickly become my favorite body education channel. You've solved so many of my problems in such a short amount of time!!
genius and explained with stunning clarity. I have chronic hamstring tightness and after researching and trying out many exercises, I can attest to this. tight muscles are due to overcompensatory actions for muscles that are not doing their job. and the logic is brilliant. we have so many muscles in our body but we dont ever stretch them - why are they perfectly fine? you have gained a sub!
What a great video. Not only for hamstrings, but a reminder to properly analyse a problem before deciding on the best fix.
Thing is, I'm extremely active in those areas. I take fitness classes 5 times per week, I work every joint and most muscles in varying ways. I also stretch, as part of the classes and my hamstrings are always extremely tight and just in case people ask it's not because they are over-worked because I take extended rest periods also and nothing changes. I stopped trying to fix it and just embraced the fact that this is how I'm built, in doing so I just make adjustments when I need to rather than force my body into positions it doesn't like. I can't touch my toes or get anywhere near it but I've been relatively injury free for the last 15 years which is fantastic for me given I still play competitive sport.
I’m 59 and have always had tight hamstrings. Sitting up on the floor and touching my toes was something I could barely do even when I was in my best shape 30+ years ago.
I’ve tried every exercise, stretch, etc out there. I basically decided my DNA made me this way. And that I’ll be lucky to tie my own shoes when I get to my 70s.
This is the first time I’ve every had an A-HA moment about this issue and thought (maybe wishful thinking) that this could actually help me.
Thanks for the vid! I’ll keep you posted on my progress!
It’s been 12 days Jim…
21 days Jim, how's the progress going?
How are you progressing?
It’s been a month Jim, we patiently await your update
3 months Jim, I'm beginning to think you aren't coming back
At 36 years old, for as long as I can remember I have never been able to touch my ankles let alone my toes. After finding this video, in just 2 days of doing glute re-activation training, I can now put my hands almost flat on the floor. This is an amazing feeling and I got so excited I had to go show my wife immediately. Thank you so much.
Which exercises have you been doing the last couple of days?
Please tell us what you've done to improve this issue, as a lot of us are in a similar situation.
OP just straight up ignoring everyone.
Yo! What exercises? Why so secret to your program of success?
@@omjaye The exercises must've killed him.
id love to see a more detailed video about glute reeducation techniques-and if i had three wishes, id spend the other two on videos on re-educating the equivalent paired muscles for tight psoas and tight QLs
🙋♀️
First man that knows exactly what about he is talking and explains it great
with right solutions
Wow this video nails it, I wished I found this video 10 years ago. All this I had to find out for myself and took me about 6 years. The gluteus are the main engine of the body, they do not only help the hamstrings to relax but also save the lower back. Since I start training reprogramming my body many phisical problems simply dissapeared. Great video.
I have been suffering from chronic tight hamstrings all my life. Your video will certainly help me. I hope you can see how much good this video can make in the lives of those like me. Thanks a lot, my friend! ❤
So, did it?
Wow just found your channel. What a one-of-a-kind channel. I love how you explain the Why for muscle tightness and pain. Really helpful. ❤️
Your video gave me a A HA moment! I pulled my hamstrings about 5 times playing soccer and was starting to give up my favorite sport for my endurance sport as I am past 40 now. I have researched a lot and did a bunch of strengthening and stretching exercises on my hammy... But I was missing the hip flexors for sure and my posture shows it exactly like the video. Too much sit on my chair at work. Thank you so much for the insights!
As a standing desk user for 15+ years, I've continued to fight tight hamstrings and hip actuators. Standing is still pretty a static position and, if you already have poor compensation for weak hip actuators, you still won't see improvement. For me, adding floor sitting (actually, sitting / squatting on two 16"x20"x24" plyo boxes to form a 16"x24"x40" platform) in front of my adjustable desk has made a lot of progress on activating these muscles in the hip and core.
I'd also love to see a video on glute re-education!
I second that.
Sitting on the floor is the best thing. I don't know why we invented chairs when we have floors. People must have hated to leave their shoes at the door and keep their floor clean in the past.
agree, I also have a standing desk and 2 things.
Make sure it is up for when you go in the office in the morning and not at seated height. Start the day stood, this helped me stand much more often
One of the benefits no one really talks about from a standing desk it it goes lower than a normal desk, so my posture is much better when sat at the desk.
As the saying goes though, the best position is the next position, don't stay in any one for too long. we are designed to walk 12 -15 miles a day, not stay in these positions.
@@mononokehime3182 do you just sit indian style? whats the set up for working while sitting on the floor?
@@lKILLA Indian style, 90-90, seiza (japanese style), and maybe one day I'll be able to just deep squat, but it'll take a whole lot of training.
You just need a small table.
Thanks, I hadn't thought of adding a pile box like that. Brilliant.
Really great explanation of tight hammies from anterior pelvic tilt. I would like to add that some people do indeed have posterior pelvic tilt as well - less common but about 1/10 of my clients have it. It’s common for people who work standing and/or runners. For people like this stretching the hamstrings and activating the hip flexors really helps (and of course core work is always a plus)
so SitUps ?
@@uncletrashero situps do indeed work the hip flexors but they also pull the ribcage down towards the pelvis, and a lot of people with posterior pelvic tilt already have hunched upper body posture. For my clients with PPT I have them do lots of pushing their knee into their hands (from a supine position) and doing standing knee lifts - works wonders :)
@@Dinoenthusiastguy i know situps have a problem of increasing anterior tilit so imagine they would help posterior tilt, but I do see what you mean
@@uncletrashero Yeah I like the way you think! I'm sure they would decrease PPT - I could see them being useful for someone who has PPT and an excessively straight upper back
Thanks for doing the homework and making this video. I feel it explains some things & is better than just keep trying to do things like a forward fold & you'll improve in time. Ive always been weird. I noticed a long time ago as a kid that one side of my nose would always be so badly clogged up that I couldnt breath and used it in part of an excuse not to do physical stuff. Now as an adult, my nose is finally clearing up to where I can breath more easily and Im finding all these different exercises, yoga poses, tai chi, and such online that I actually like to do. Im still not that flexible but I didnt think I needed to exercise my butt.
Really very helpful to have the cause of tight hamstrings explained. Thank you so much!
So glad you found the video helpful! 😁
Thank you so much for this. I have watching a LOT of videos about tight hamstrings on the net, and yours is be FAR the best.
This has been unexpectedly tremendously educational, thank you!
Everything you said makes sense and is right. I was given strength excises as well. My mate goes out on his bike for many years. I asked him what stretching excises he does. He said Hardly any . And he’s 71 and can walk cycle miles. Thank you for your time
The whole eight-minute video about how important it is to do exercise. Very insightful. I hope some people will read my comment before watching these platitudes and save some time in their lives
Lol, because using studies backing exactly why a lot of people address this improperly, and how to address it properly is "platitudes." What? Come on, now, let's get a bit more medical literacy and appreciate the material, or maybe leave it to people who can, instead of tearing down good work and presentation
Wow, that's really great information. I do have that issue. I also wonder if the root cause of the issue is the same reasons for my recent (never before experienced) piriformis syndrome. Any feedback on that would be a great help. Meaning the piriformis syndrome is said to come from a weak piriformis, butt (pun intended) it seems like it all stems from the sitting and the weak glutes. Hoping that re- education and strengthening of glutes will help that as well. Targeted exercises that isolate the piriformis is what everyone says, however I'm asking would strengthening the glutes also strengthen the piriformis or will isolation exercises still have to be done to get the results there?
I would love to learn about re-education. My lower back plays a part of that lack of movement.
I am 47, and make sure to take time to stretch. Different people's bodies are different though.
One of the greatest videos on UA-cam. Maybe one day people will be ready to re-educate more than just the glutes.
This was great! Would love a glute re education video!
I just instantly subscribe. It‘s a great video and everything makes so much sense. I sit a lot, i have a lot of hip rotation, there are studies for everything, it has a great length and I just love it.
YES! Please cover glute re-education. 🙂👍
My back got stiff one day and a few days later I was walking bent forward and couldn’t not figure out how to fix myself. Went to therapy and was in tons of pain all the time. I found a physical therapist who was also a massage therapist and personal trainer and’s Pilates instructor. He helped me and everything we did and everything he said is being explained in this video.
I've had very tight hamstrings for 30 years. I've worked to stretch them and it's very difficult and painful. I look forward to trying this different technique.
In college i was a very good division 2 diver for my school and of course had very good flexibility. One week before nationals my sophomore year I was rear ended on the highway and fractured a vertebrae. I haven't been able to touch my toes since. I have high hopes that this will help
I've always had tight hamstrings. And this video makes a lot of sense to me now. I do spend a lot of time sitting down. I go to the gym, but I don't really do focused glute or core exercises. The first time I tried a hip trust machine, I could feel my glutes burning like crazy. Very informative.
You have great content.
Do you by chance know how to resolve a vacuum phenomenon in the AC? Rebuild shoulders and neck? Along with dealing with a posterior sternoclavicular joint dislocation?
This has been such a issue for me, following leg day workouts. My hamstrings have taken up to a week to heal at times, even though I’ve stretched them almost daily!
Thanks for the video. Some really interesting points made.
I've been on a journey to get fit this year. I'm down 40 pounds in 6 months, and my flexibility has increased a lot. I noticed myself standing taller and straighter without even trying. I think the 3rd point is the blame for that. now onto my glute journey to help with everything else!
Good job keep going
This seems like good material, as far as it goes. But I'm not a fitness expert; I have no idea what you mean by "re-educate the glutes," "hip extension mobility drills," or "enhance core stability." You need to give some examples and/or links to other videos, to cover these topics with specific exercises. Thanks!
i finally found it. after 10 years of questions, self massage, experiements, and really tender legs i finally found the answer to what the heck is wrong with me. hope i can fix it soon, thank you so much
I don't recall seeing your work previously. I have just watched this video and it charts my hamstring journey over the past two years, amazing!
I had recurring hamstring niggles whilst playing badminton. A fellow player suggested stretches but I wasn't convinced. After seeing a video by Trevor Bachmayer about sleepy glutes, I did squats, focusing on glute activation. This made a dramatic difference. I've also addressed postural factors and introduced a core strengthening programme. Hamstring woes are no more! 😊
glute re-education
IT band stiffness as I recover hip / leg strength after hemiarthroplasty
very fit before the accident that required this sx
thanks - excellent content
Can you make a video on left AIC patterned asymmetry for posture and or daily movements? The Posture Restoration Institute has a lot of research but the clinics and other resources on yt are sparse. Your clear illustrations and way of teaching concise pertinent information would go a long way to teach the proper biomechanics movements.
Thanks for your quality content!
Wow! Humbled by this video! Can't wait to focus on your 3 tips for my tight hams. Algorhythm brought me here. Love your vibe and editing. Subbed!
HEY YES PLEASE GIVE ME THE FULL RUNDOWN of how to wake up and strengthen glutes permanently. i watched your anterior pelvic tilt video as well and I am having issues with dead butt syndrome and really want to know the full program to end this disaster forever thnks you are the goat
Incredible content. Thank you!
Very nice video. Do you have anything on peroneal muscle tightness while walking in terms of causes and remedies?
Thank you for your video. First time viewer. Very informative video. I’m eager to get started on focusing my attention where it needs to be. Thanks again!!
This applies to the upper body as well. Upper cross and lower cross syndrome are a good way to look at muscular asymmetry in the body.
THANK you! I've known I sit too much for years! Great explanation.
Thanks youuuu 🙏🙏🙏
I stretches most of the times, but after a heavy labor I unfortunately sometimes bedridden
Because of dem weak glutes! My thighs are hurting, and the foot and heels are soo stiff
This really helps, as I didn't know why I'm in pain and just happened to find your video
Depression and stuff made me sit down too much, back when I was active I played volleyball and they usually have the horse stance for warmups (I think that's why I feel good back then)
Just gotta go back to it, little by little, one baby step at a time
If the gluteui muscles are not working, as per your theory , and the hamstring muscles are overacting, it should make the hamstring muscles more powerful and less chances of their being injured.
In fact hamstrings or calf muscles both often getting cramped because what I have observed, due to irritation of them by some fault ( could be quite slight) in the L4, L5, or S1 and S2 ( lower back) or in the posterior hip like gluteus minimus , piriformis etc. Try to rule out any possible source of trouble in the above areas and if not , simply sits up can strengthen the hamstring muscles along with lower back and hip muscles.
One of the greatest videos I've seen recently, thanks a lot for that!
Good job algorithm, this is just what i was looking for
Nice! These concepts will go a long way towards helping me overcome a plateau in my flexibility training, and in a way with even more health benefits
Hi i want to ask one question... I can touch my toes with staright knees. But as i touch the floor my low back gets rounded in a wierd shape. For example like in the thumbnail of the video the photo of after you can see the back is straight. But my gets curved. Any opinion. I don't experience any pain or like that
Great info and so well explained!
A very good video, but which are the specific exercises for each one of the three steps? Thanks a lot!
I absolutely luv your videos!! It would be awesome if you could include the references of mentioned studies in your comments below :)
Hi , I really liked your glute and hamstring educational video. I am actually suffering from this condition. I would really appreciate it if you could create videos about exercise that can be performed to strengthen the glutes and correct this issue .
That was a really great video! Thanks for making it!
Yes! We need video about glutes re-activation.
yes please a glute video. you did an amazing job on this one.
Thanks for the great video!! please make another on glute reeducation, would be greatly thankful
Yes! Please do the video on glute reactivation.
Hey I would love to know which exercises these are in all three steps. Thanks still for all the information
Thank you for this exceptionally good video!
Great video.
I wanted to ask that if one implements the three steps mentioned in the video in addition to regular stretching, would they gain more flexibility than a person who just does the three things mentioned in the video?
At first I thought this was about (how) to loosen and 98% was about (why) we have them in the first place. Some even critiqued as well. The very last bit says what to do about it although not showing exactly what to do. Upon reflection I took away some key points 1. Understand root cause and prevent it in the first place - best method EVER. 2. Improving is as much about not doing, as opposed to doing. 3. Stop looking for quick fixes. Sitting for 12 hours or something you have done for 20 years is not going to be resolved in 2 minutes. Thanks for the insight.
Very good insight with practical steps to address the issue.
Thanks for your informative video. I have always faced tight hamstrings issue and as such cannot bend completely and even bending little is painful. Even I am not able to do harmstring stretch exercise because after a point its too painful and I get back pain too. Is there any one or two exercise which I can do anywhere to loosen my tight harmstrings.
My hamstrings never cramp, nor do myt quads, but what does cramp or get that burning feeling are my shins, what should i do about that?
I use a standing disk, I try to persuade other people to use them, but people are stubborn. Maybe your channel will help!😊😊😊thanks
Concise info, helpful animations, and engaging presentation. Perfect...subbed.
This is the best video ever on the topic. Great job❤
You just blew my mind, subscribed!!
Yes, please, do make a video on strengthening the glutes.
I like this... as a neuro physio I think about it a lot. So I made up a word, which I hope you like. It helps me think about it too. Its Cocormostability. A blend of core stability, co-ordination, and mobility. The core has a lot of jobs to do.. not least of which is breathing and heart function.. I read a book somewhere that said those two were important for something or another ;-) I digress. Lots of jobs so it needs lots of different types of exercise.. I mentioned co-ordination and mobility but also its worth thinking about the essential Esses of training... skill, speed, stamina, surge (plyo) strength, suppleness ( resistance through the range )stretch ( the total range ) . My son has added Sleep and snacks to the list ( I prefer Sustenance to the latter ) , but he's a teenager, so.. I also like brackets as you can tell.
Cool video! Thanks! Instead of treating the symptoms first of all the reason must be found!
I would also like to see a glute re-education video. Thank you.
So beautiful explanations on hamstring
Wow..I am convinced I have this problem..more education please!
I’ve got posterior pelvic tilt from weak glutes. Plz make a video on that
you would make an excellent fascia worker, too. great birds eye Chef level Integration of knowledge of so many dynamics and on various levels of the physical layered body. subscribing.
Please, please, please do a dedicated "re-educating the glutes" video! Pease! Thank you! :)
As promised 😁 ua-cam.com/video/VcpMkfELmc8/v-deo.html
The story about core muscle stability is interesting. Thank you. Sir.
Thanks, I will be putting the stretching aside and trying those three suggestions.
Let us know how it goes! Thanks for your support 🙏😁
Thank you for evidence based approach.
Glad you liked it!
Very good video (very Good points + All important points covered in short time)
Great video presentation and very intriguing approach to address a core problem that plagues so many of us. Please allow me to address your voice. There are ways to train the muscles we use to voice a presentation to relax, fall back and by doing that we change the pitch, the note or the scale. For fun: say a few words in German and in French and you will see, feel what you contract and relax. I have this characteristic in my voice. When I make a presentation I think to myself: "I work hard to get here so I have the right to choose the pace and it is worthwhile for them to listen, learn and they enjoy it very much". Please keep the videos coming!
would that imbalance at 3:16 suggest hip problems in the future?
Since sitting/forward bending are bad posture,
what are the health benefits of over-emphasizing bad posture
very informative video! looking forward to new content coming!
WOW! If you like the content, you know what to do! Bravo
Yes, it would be great to see more information is never a waste
What exercises do you have to strengthen the gluteus muscles