One of the very first steps to improving hamstring flexibility is to improve the elasticity and the length of the muscle. There are 4 basic stretching modalities static, active, myofascial, and neuromuscular(NMS). Each stretching technique has a different benefit upon a muscle and a lot of times you need to use 2-3 different techniques to completely return a muscle to its optimal length. We start all of our work on the hamstring with a myofascial stretch. One of the areas we focus on is the top of the hamstring where it intersects with the gluteus maximus. We find a therapy ball is best to use in this area even though there are many other options we prefer to start here. We spend about 2-3 minutes in this area with side to side movements combined with 30 second hold positions in the most tender spots. After this time we use an active stretch technique where we extend and flex the leg for 20 repetitions. During this movement the quadriceps are contracting during extension which makes the hamstrings automatically release in this movement. If you observe the video you will notice my leg is totally extended and my back is straight. If the hamstrings are partially tight the leg would not fully extend and the low back would round backwards. After 4 weeks of doing this technique you would see a drastic improvement in this movement. Even though in this blog we only go over the first steps of 4 phases you would need to return the hamstring to optimal length. The other 3 steps will be coming in the next weeks. So check back or email me. Train smart.

Every week in the gym I'm working with someone with back pain from having tight hamstrings. Every person I have train with tight hamstrings had back problems. I realized this years ago and know I have been very successful helping clients overcome years of back pain. 

Whenever the hamstrings are tight it, restricts full mobility of the hips. This creates more movement in the lower back region and lower back shouldn't be moving. Having tight hamstrings over a long period of time will cause the low back muscles to fatigue and develop scare tissue in the lumbar region of the spine. This will lead to back pain and lower back stiffness, siatica pain, and slip disc issues. Todays medical industry treat back pain as a problem directly associated with the muscles of the lower back. Which lead to them treating the lower back area with specific treatments and medication. However, this would give you relief but only temporary. You will still have continued flare ups of back pain over time. This is because they did not solve the problem which is causing the low back pain. We have focused on the hamstrings as a big contributor to back pain. By improving the flexibility of the hamstrings you can return the hamstring back to their optimal length and increase the chance of the pain going away and not coming back.  

The best way to do this stretch is to use an active stretch technique. An active stretch is where you use the opposing muscle to stretch the opposite muscle. When a prime mover muscle is contracting the other muscle will automatically stretch. Start the hamstring stretch laying down on the floor with both legs straight. Place the strap around one foot while you holding the ends of the stretching strap with your hands. The correct way to execute the stretch is to lift one leg with only the muscles of the leg then at the highest point in the lift pull the strap with your hands for 2 seconds then stop pulling the strap and return foot to floor. Repeat this technique 15 - 20 times then do the other side. If you have a foam roller you could get more from this stretch if you foam roll your hamstrings before doing the active hamstring stretch. If you need other ideas on back pain please email me at reggie@afitconcepts.com.

​Find the problem, make the problem better, make the client better.

Find their weakness, make the weakness better, make the client better.

Find the mobility issue, make the mobility issue better, make the client better.

Find the posture issue, make the posture better, make the client better.

​This is the purpose of AFC's training program

AFC's program uses 4 basic stretching modalities for optimal range of motion.. Myofascial release, active stretching, neuromuscular stretching, and static stretching. Each one has a specific benefit. When you are trying to lengthen a tight shorten muscle you should apply all 4 methods to gain optimal range of motion. Myofascial release should be used first, then active, and neuromuscular stretching last. This is the protocol we have found gives us the best benefit.