Fix Tight Hamstrings - 2 Exercises for Hamstring Flexibility

Рет қаралды 54,775

Күн бұрын

Sick of your tight hamstrings? If you fail this simple hamstring flexibility test, you can unlock your stiff hamstrings with two simple exercises. You'll improve your hamstring flexibility, hamstring strength, and hip flexor strength with these simple functional exercises.
👉Want to improve your hip mobility? Check out the Healthy Hips program! uprighthealth.com/healthy-hips
💪 Donate to support this channel: paypal.me/uprighthealth
CHAPTERS
00:06 - Tight hamstring test (You can't sit with straight legs)
00:33 - Tight hamstring exercise
03:40 - Tight hamstring exercise 2
05:23 - How often to do these exercises
HELPFUL LINKS
👉Get Healthy Hips even with Hip Impingement! uprighthealth.com/fai
👉Get a Free Self-Massage Program: bit.ly/rollrelease
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At Upright Health we give you strategies and research to get your life back.
With principled functional training, we believe everyone can beat chronic pain and get strong, mobile, and resilient.
Our home training programs help you troubleshoot and train your body safely. We help you tear down fear and build up muscle. We help you think right, move right, and feel right.
Matt Hsu's own battle with chronic pain from the age of 16 in his feet, knees, hips, back, shoulders, elbows, forearms, wrists, hands, and head gives him a uniquely thorough understanding of musculoskeletal pain, the ways in which it can undermine an entire life, and the mental and physical hurdles that keep people from getting out of it.
When not filming videos, he's working out in the living room, surfing, learning dance or gymnastics moves, or riding a bike with his son in tow.
ENDING CREDITS MUSIC
David Cutter Music - www.davidcuttermusic.com
ABOUT THIS VIDEO
Learn how to test hamstring flexibility and then two exercises to increase flexibility in your hamstrings.
The hamstrings are a group of three muscles in the back of your thigh. Your hamstring flexibility can determine whether you can touch your toes or not, and can also impact how you sit, walk, and run. If your hamstrings are tight, take a few minutes to do these two exercises that will help you improve your hamstring flexibility. You'll be able to touch your toes sitting AND standing as you get better at these hamstring stretches.
Strengthening your hip flexors can help you improve hamstring flexibility and help you improve on the sit and reach test.
#HamstringStretch #HamstringFlexibility #UprightHealth

Пікірлер: 92

@Uprighthealth 2 жыл бұрын

How did this affect your hamstring flexibility? 👉Want to improve your hip mobility? Check out the Healthy Hips program! uprighthealth.com/healthy-hips

@carolemartin6892 Жыл бұрын

Felt it in my quads.

@blueli6351 2 жыл бұрын

I think this is the only method that works for all beginners. Really appreciate!!

@janecampion8169 2 жыл бұрын

This teaching is so valuable. Thank you for it.

@chevywoods1154 2 жыл бұрын

The quality of this video is amazing 🥺👉👈🏋️‍♂️

@truckywuckyuwu 10 ай бұрын

I started doing stretching on a few parts of my body not even 2 weeks ago. Already able to bend over and grab the bottom of my feet without even trying anymore. I want to get a bit more flexible, but for 2 weeks, already great progress. Whole thing that got me into it was watching how my cats stretch like crazy every hour or so. Anytime they get up. I started doing it, and it feels great, and I also just feel better because of it.

@Lolxoxoxo 2 жыл бұрын

Thanks so much , I can’t wait to try ! I live healthy, eat well, get plenty of rest and deal with chronic knee and hip pain. I can’t help but wonder why friends that have horrible living habits have no pain 🤨 It doesn’t seem fair

@kittenheels1958 2 жыл бұрын

Great instructor.

@hayleyhessen6642 2 жыл бұрын

Very useful!...thank you!

@JenDwyer 8 ай бұрын

Thank you Matt! I can't tell you how helpful your videos have been to me!

@betsykostas6959 2 жыл бұрын

Amazing, thank you very much for your excellent teaching skills.

@dingenskirchen657 2 жыл бұрын

You are the best. You have helped me a lot over the last three years with my bone on bone FAI. Greetings from good old Germany. Alexander

@Uprighthealth 2 жыл бұрын

Thank you, Alexander! 🙏Always happy to help! 🙂

@delmalouisrubin404 2 жыл бұрын

Thank you, nice exercises I can feel the difference

@leamartinbirch4288 Жыл бұрын

Good morning,super info. Clearly demonstrated.

@nnicolerae 2 жыл бұрын

Thank you Matt Hu!!! I have combined this program with the home workout for strong hips that make good sleep vid. Been alternating every other day and FINALLY am feeling good again in my body after YEARS of PT for post surgical endo excision. WOW!!! Thank you so much!!!! This is exactly what I needed.

@annajohnson6289 Жыл бұрын

I learn so much from you. Thank you!

@MassMoment 2 жыл бұрын

Thank you so much for this! I've been doing yoga from home for several months now. Many of the stretches I have down, but my hamstrings are always horrendously tight! I work at a desk, so increasing my hamstring flexibility has been a real challenge.

@ruthgebrekidan967 Жыл бұрын

You're always the best thanks

@jamesmassmann6524 Жыл бұрын

Thank you Great content

@joanbaker9758 2 жыл бұрын

I am definitely going to have to do this. I work out and stretch but my hamstrings love to tighten up. Thank you for sharing knowledge and your kindness.

@trevortabaka4754 2 жыл бұрын

Really quality video man🙏

@matttcameron_ 2 жыл бұрын

I've always had really tight hamstrings and it wasn't until I started working on building strength with them over the past few months that I've started to see progress. I've been doing a lot of the bear crawl and single leg deadlifts and stuff like that. This is a nice easy workout to work in a few times a week though.

@Uprighthealth 2 жыл бұрын

Thanks for sharing your experience, Matt Cameron! Hope these two exercises will also help! 🙂

@nancyanderson6741 Жыл бұрын

You are superb, Matt, as today when I was doing the hip flexors exercise, I could raise my legs much higher than when I first started, in an almost totally sitting up position! And I'm 75 years old! Thank you so much!😃

@sramdavies405 2 жыл бұрын

Did one round following you on the video and my hip flexor pain disappeared thank you Matt

@Uprighthealth 2 жыл бұрын

awesome!

@adamas2834 2 жыл бұрын

Pura vida Matt!

@rosacoria5629 Жыл бұрын

Thank you 😊

@paulacollman6082 2 жыл бұрын

This is just what I needed, thank you so much!!

@Uprighthealth 2 жыл бұрын

You're so welcome!

@StalkingMyself420 Жыл бұрын

feels really good! 😁

@meggarstang6761 2 жыл бұрын

Just what I needed today. I’m working on improving my flexibility and it’s easy to incorporate these moves.

@Uprighthealth 2 жыл бұрын

Awesome! Hope it helps!

@aliciagonzales8195 2 жыл бұрын

Wow interesting calmness at sametime i hear joy for life ready to play with kids thanks for introducing L-sit so simple

@gracelambert9034 2 жыл бұрын

I like all of your videos, Matt. My husband is going to start doing this for his tight hamstrings. Thanks!

@Uprighthealth 2 жыл бұрын

You're welcome! Hope it helps!

@veronicaswartz8988 Жыл бұрын

Matt u t the best thank u very much for all your videos Veronica Canada

@RTSridesbikes 2 жыл бұрын

Your videos are amazing and a must watch. I get a shooting nerve jolt when I raise my left leg in the hip flexor strengthening exercise. Femoral Nerve? But why and how do I fix it!

@Panchkula007 Жыл бұрын

i recommend strenghtening and stretching all muscles around hamstrings as wel, nice video

@jombill1 2 жыл бұрын

Thanks!

@Uprighthealth 2 жыл бұрын

Thank you VERY much, Joanne! Your support is MUCH MUCH appreciated!😍

@lindaelarde2692 2 жыл бұрын

Thank you! So helpful, especially "listen to your body"....I like that! Much better than "no pain, no gain".

@austinconnor5297 2 жыл бұрын

Linda Elarde, good evening how are you doing, how’s the pandemic situation over there in your country?

@lindaelarde2692 2 жыл бұрын

@austin connor seems new cases are decreasing but deaths are still unacceptably high. We seem ready to roll back mask mandates but I think that's premature. I'd rather wait til cases are really low, not just lower from historic highs. We have been broadside by variants more than once when we thought it was "over". A bit of extra caution, wearing masks, can't hurt. I guess we'll see. What's your situation?

@mikes659 2 жыл бұрын

Good Stuff

@susanareid310 2 жыл бұрын

Thanks, I’ll give a try 👍👍👍👍👍👍🤗

@Uprighthealth 2 жыл бұрын

you got this! 💪

@ggonzalez0613 2 жыл бұрын

Love all your videos. I wonder if you can teach me how yo bend my left leg, (tear meniscus). I'm really flexible but have been really hard for me to do that. Thank you so much

@drsansanyi716 2 жыл бұрын

ok thank@try it to do for back pain

@pcts3804 Жыл бұрын

I was doing a lot of workout with hamstrings stretch for over a month and nothing helped. After two days of doing this excersise I finally, FIRST time in my life touched the floor with palms, standing and having straight legs. THANK YOU!!!

@tbrutusbacks 2 жыл бұрын

On the first stretching exercise should we be tightening our core as we do it?

@nickt5252 Жыл бұрын

Cheers Matt, love your content. My hamstring stiffness seems to be more neural as I feel it directly behind the knee as opposed to the belly of the hammy. Any additional tips/videos you recommend for neural hamstring tension? Also should you progress these stretches with heavier weights like an RDL? Love your work. Working through FAI with you 👌

@anarchopiecrust 2 жыл бұрын

Thank you so much. I have the worst hip flexors and they are causing me so much grief with long distance running. I am going to follow this and hopefully it'll help!

@Uprighthealth 2 жыл бұрын

You're welcome! You may also want to check other hip flexor videos here : kzfaq.infosearch?query=hip%20flexors

@noahlangley4398 Жыл бұрын

Was looking into this as my brother has one HORRIBLE hamstring, am gonna make sure he starts getting a couple of sets each 💪 instructor is a legend too lmao

@mocuishle1028 2 жыл бұрын

I am a runner so I am always working on stretching my hamstrings! 😊

@yeroca Жыл бұрын

It seems there's no static stretching at all. I did the athlean-x exercises for hamstrings over the last three weeks, and got some increased range, but not as much as I'd hoped. It has dynamic exercises and static stretches both. I am going to switch to your method for the next few weeks to see how it goes. Thank you for this video. It's very clear any approachable.

@lizid5 2 жыл бұрын

Exercise 2, is that a substitute for the standing ankle weight leaning on a pole you showed us in another video?

@francescocacudi1767 9 ай бұрын

Yes, I am one of those that cannot sit straight-legged on the floor with the trunk at 90°, far from it. I tried this with interest. But quite frankly I find it easier and more productive to do your first exercise, the standing one, with a weight on the projected leg (just above the knee) rather than in the hand. Some 8 Kg, and I am going up. This cuts the back out of the picture, the weight itself does the work of straightening the leg, and I make it jump up and down a bit. I think this has the advantage to execute the stretch under effort, since the hamstring is working to resist and lift the weight. As it is in your version, for this matter, but I feel a lot safer here with my back, that just has to stay at the limit of critical position. I also like another version, where I have no weights but an elastic band around the foot that I pull with the hands, or run around the hips by adjusting the length somehow to get the proper effort. I find it works even more, but here the leg muscle that works to straighten the leg against the elastic pull is the quadriceps, the opposite. So this instead is reciprocal inhibition, and in this way you really experience how powerful it is. Just my 2 cents.

@MaximS12358 2 жыл бұрын

This seems helpful for someone with tight hamstrings like me. However, the first exercize (where you bend forward) was really rough on my back, the day after. Nothing's wrong with the exercize, but for someone with lower back issues how would you recommend they modify this exercize? I've been stretching my hamstrings with my back on the floor, and with a straight leg raised in the air. Body Back Buddy is great for pulling my leg back, by the foot.

@cynthiaguidos1441 2 жыл бұрын

I feel like the hamstring series could really help me, but on the left I feel significant pull through hamstring the all the way down outer calf into my foot the limits my forward motion. Any tips for modifying so the calf doesn’t limit me (other than calf stretch which I need top do too!)?

@spymaine89 Жыл бұрын

YOUR THE BEST,,,,,,,,,, found butt muscles, for bad knees much better.

@fredericklynch7113 2 жыл бұрын

What do you do if you get cramps, either in the hamstrings or quads?

@portiasnyder1812 2 жыл бұрын

Can you do that everyday stretching? I’m very tight low back is painful I need to work on my hamstrings they are so so tight. Do bridges help at all ?wow your amazing watching your videos trying to learn how to do Asian squat but seems impossible….

@frandegroat7943 2 жыл бұрын

How high should the box or whatever is used be ? & How far from it should I be ?

@wr9418 2 жыл бұрын

How do you get past the groin/hip flexor pain. Bridges and sitting and raising legs straight up like in this video leave my left leg in so much pain. Takes a couple days to walk without limping. I have fai fix and work with all your videos.would like tips to get past this feeling like my hip flexor is permanently damaged.

@kafcampbell 2 жыл бұрын

Hello-- You state for the back to be 'arched' but I think you mean 'straight'. You demonstrate a fine, straight back!

@Chosil 5 ай бұрын

I like it. m, 60, quite fit, but never had great flexibility. Please, what’s the main benefit if harmstrings are more flexible? As I can do everything with bending my knees I just wonder. Regarding the hip flexor, I’ve started a year ago to both strengthen them and stretch. This benefits my right lower back. Thanks.

@frandegroat7943 Жыл бұрын

How high a box etc. Should be used? I'm very short,4'9.5"

@colinsmith1288 Жыл бұрын

I have a very tight hamstring from an old injury can this exercise release old scar tissue to loosen the hamstring.

@furiousphat 2 жыл бұрын

Possible dumb question.... I have sharp almost debilitating pain in my hamstrings when I bend forward. I do a lot of sitting throughout the day and standing up after I've been sitting is painful... then when I bend over it feels like I'm tearing my hamstrings right under my glutes. I have a lot of lower back pain, and my psoas was so tight that I could barely function (yoga has helped with the psoas issue) .. I've been doing yoga daily for about 6 months, but my hamstrings are still SOOO sore and tight (sometimes more so after a class)... do you think these exercises will help or make things worse? I know I can test it and find out, I'm just really scared of making things worse than they are... I'm in serious pain almost all the time. any advise or thoughts are greatly appreciated!

@kumbackquatsta 2 жыл бұрын

should my quads be cramping during the raise?

@ScottYdo Жыл бұрын

Excellent video, thanks These small slow movements are working for me. 👍👍🎯

@Uprighthealth Жыл бұрын

Glad to help!

@ea2620 15 күн бұрын

Hip flexor exercise my leg barely lifted from the floor!

@user-ov4wr5yu4r Ай бұрын

You're only getting cramps in your arches if they're weak. I like to alternate plantar flexion and dorsiflexion. (toes and metatarsals down and then up) I don't want to get those cramps either!

@a191015 2 жыл бұрын

Can tight hamstring prevent knee extensions

@michelleperry4796 Жыл бұрын

I had a knee replacement four months ago and I still can’t bend it more then 93 degrees. Surgeon says tight muscles. I do physio three times a week and swim twice a week. Can you suggest some stretches I may have missed

@MrNanado 2 жыл бұрын

Why would you want to strengthen the psoas in a shortened position to help develop hamstring flexibility?

@jowardseph 3 ай бұрын

I feel like every time I do hip flexor exercises like this one, I get crazy ab cramps and spasms. What’s the deal with that?

@Tenaciousanimations Жыл бұрын

Can someone explain the hamstring stretch to me? Using a 10kg weight, the stretch feels no different, the hamstring doesn't feel loaded. My hams are quite tight, maybe I'm not able to stretch far enough to start working the hamstring?

@afung89 2 жыл бұрын

Jokes on you, where ever I go, I feel like I'm gonna die... lmao... I need a therapist

@rtcahill1984 2 жыл бұрын

Could your spine or posture be the problem instead? I feel my upper spine is the problem with rounding not so much hip flexors and hamstrings???

@flor.7797 2 жыл бұрын

I don't have a light weight 😔 yet ☺️

@susanareid310 2 жыл бұрын

…a can of soup, or a small bottle of water can do, try it….🤗🤗🤗🤗🤗

@richardpellis 2 жыл бұрын

1 gallon of water weighs 8 lbs and costs about $1. It's a start.

@MikeD-hn9hf Жыл бұрын

This is the most sexually charged video thumbnail on the internet.

@rmp5640 2 жыл бұрын

Doesn't work at all for me, causes tremendous pain in both bones and muscles!!!

@lizagnesandrew 2 жыл бұрын

Thanks!

@lizagnesandrew 2 жыл бұрын

i just followed along and can already tell how effective this is gonna be for me! looking forward to tacking em on at the end of my yoga flows - my hammies are strugglin from all the sitting i do and these kind of simple tweaks that i can incorporate into my day are the best

@Uprighthealth 2 жыл бұрын

Big thanks to you! Thanks for supporting my channel!😍