FIX Tight Hamstrings in Just 3 Steps

There's a better way to increase your flexibility than just stretching and stretching and hoping for the best. Here's a 3 step method that will transform your flexibility!
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[@MegaMiquelon]

you know what I like about this video? you basically kept saying "It's okay if you can't do it perfectly as a newbie", like "it's okay to bend a little" and stuff like that. Making it really calming for newbie like me. Thanks!!

[@yimmay35734]

If anyone is interested - I did this for a full month along along with some exercises from another KZbinr. In short: yes, this works! I went from reaching 5 cm above my ankles to touching the ground with my fingertips. Just do it everyday, it's not that much of an effort. It takes 2 minutes.

[@tonya17]

How many times should you do these set of exercises?

[@yimmay35734]

@@tonya17 I kinda forgot, I think I just followed the video guide to the T. I'm now almost putting my palms on the floor, super proud! Excuse my boasting :D

[@tonya17]

@@yimmay35734 @peter3573 That's so cool 😭 and here i can't even touch my toes rn lol. I guess I'll follow this thing religiously so that I can brag about it too (hopefully soon!:)

[@yeoldegrayCat]

That's awesome! I'm going to do add this to my routine my flexibility is so bad from sitting all the time.

[@saad-kb3er]

This works!!! Just 3 weeks of this and there is major progress towards touching my toes! Amazing. The best exercises course there is.

[@CamembertDave]

I just wanted to come back here and leave a comment to say thanks. My hamstrings have always been so tight I couldn't even get my hands past my knees. After less than a week of doing this routine, I can put my palms flat against my shins for the first time ever. Definitely going to continue with this. I particularly appreciated how you gave explanations of why each step helps and gave concrete times (3 steps, 10 seconds, 30 days). That made it actually seem worth trying, rather than the vague "just try to touch your toes until you can" that was all I'd get told before.

[@irisk5-m182]

No one and I mean no one can be flexible in one month 🌺✋😂

[@hqcart1]

can you explain your routine? did you do it daily?

[@clray123]

@@irisk5-m182 Correct, connective tissue is not like muscle, it needs multiple months to adapt.

[@Finn959]

Update

[@dileepraghavan2016]

This is a difficult Yoga posture (Paadahasthaasana) and one has to practice with discipline and persistence for a long time to arrive at this posture. Forcing may end up in disaster. The most important is that a person who has hips problems connected with orthopedy SHOULD NOT do this. If such people try to do this it may lead to permanent hips injury. By the way, consulting a doctor before starting any such exercise program is inevitable.

[@stevemontgomery9966]

Finally a channel that combines anatomy and science with flexibility. This channel is awesome.

[@Thomas..Anderson]

1:07 Step 1 - Strengthen hip flexors 2:00 Step 2 - Encouraging muscle fibers 3:38 Step 3 - Passive stretch of the hamstring

[@alexandertsigaridas5411]

gig

[@volt8ge]

Legend!

[@75Cee]

Thank you!!

[@SnoozeSSB]

i hate people who do this, just watch the whole video, stop having a child attention span and listen to all the details

[@necoarcofficial3598]

​@@SnoozeSSB who hurt you

[@rmattes]

I started this routine 7 days ago. I can already see a small progress. I will post an update in 23 days.

[@butterytoast7095]

how did it go?

[@Lopeirada]

@@butterytoast7095 he probably got so far his head got stuck in his ass

[@Nebulas_World]

?

[@shortattentionspangarage1312]

Update?

[@whengbautista6050]

I think she/he forgote😢😮😅

[@neygart1929]

I might have said this already, but your speaking speed and pronounciation really helps non-native speakers to understand every single word. And your positivity is catching. Thank you for giving an "old" man hope in gaining more flexibility. Please never stop helping us. P.S. I really like your voice, which is a huge bonus for me.

[@frenkjansen4855]

The most clear, funny and down to earth yoga channel i’ve seen👍🏽

[@ryanmausolf656]

I'm glad I found this. After a relatively complicated spinal fusion and recovery, my hamstrings are incredibly tight due to the protective posture I took while learning to walk again. Plenty of physical therapy over the last couple years, but nothing has been able to address my tight hamstrings. We'll give this a try and see what happens!

[@andresreyna4260]

I’ve had the tightest hamstrings for years now. I’ve done these stretches once a day for the last 4 days & I would guesstimate that it’s already taken away a good 60% of the overall tightness. Can’t wait to see how much better I feel after another 4 days

[@abbierose2278]

This is amazing! I tried the first step for just ten seconds on each side, and literally as I was doing it, my leg started to lift up off the floor as if my hamstrings were already getting the cue to relax.

[@Livinleggings]

Glad to hear it!

[@hozxz]

Using this comment to remind myself daily, I've been doing yoga for a few weeks now but I'm struggling with tight muscles in my thighs and hips, so I hope to see some improvement ^-^ Day 1: done Day2: done Day 3: done Day 4: done Day 5: done Day 6: done Day7: done Day 8: done Day 9: done Day 10: done Day 11: done

[@luismoref]

Leaving a comment just to know if it works. Be strong.

[@tzzeek]

@@luismoref She gave up on day 6 seven days ago. Lol, start again Amelia, cmon gurl you can do it, dont give up. Cmon Luis help me cheer her up, go go, allez allez.

[@hozxz]

@@tzzeek I'm just not doing it everyday 😅. I'm also doing other exercises and yoga and I usually have 2 days off in a week

[@bennydellwig6624]

@@hozxz are u still on it? gogo u can do it!

[@edensirgu3191]

Get back to itttt

[@sh-xn9qf]

Starting today. I know I will not do every single day, but will try to be consistent and update in 2 months. Commenting so that it will serve as a reminder

[@mattheuscruent2507]

1 month mark! Updating you to please come back on your second month

[@TheCreator0967]

2 month mark

[@Hastings555]

This felt excruciating but now I can touch my toes easily! 🎉thanks, great video and wonderful presentation! ❤

[@xabixps]

Works at the first try! 10 seconds each leg for the three steps and It feels really good.

[@MPBassJam]

I have been struggling with tight hamstrings and low back pain for such a long time. I've never been the most flexible but when I was younger I could at least touch my toes. But for the past few years touching my toes has been out of reach for me. I also have a lot of pain in my right hip flexor, probably due to sitting all day for work. I just tried your steps and it was almost magical! I felt my hamstrings and back loosen up, and when I was done I tried a standing toe touch, and reached them effortlessly! I'll be doing this daily from now on, and will definitely check out your other videos. Thank you so much!!!

[@heelbite99]

Hey martin. Would you say this has helped you so far? Good luck to you man

[@michael____afton]

THANK U THANK U THANK U!!❤ I am almost 15, and i have always wanted to learn K-pop dances like all the others and, of course, other things, but I could never get with my hand to my toes without 1. To NOT my back. 2. Putting painful effort on it. And I always thought that I have a bent back or i just don't have stretchy muscles, but at the same time i have the stretchiest thighs so I had a really hard and very stressful time why nothing was working, I finally figured out what the problem is and now I can relax and focus on this routine ❤❤

[@mattheuscruent2507]

Damn, you're both FNAF and Kpop fan? Good luck on your journey!

[@Nigromancy]

Hi Liv! I just wanted to say Thank you - your explanations are just so clear and I love how concise your videos are! No waffling just straight to the point, your a godsend 😁

[@karlinethegreat]

Hi liv on step one I’m nowhere. Is there something I can do as step 0.5?

[@rollingstone3017]

@@karlinethegreat Same here. 3 steps must mean something else.

[@lnegron84]

😊😊😊

[@sakshi2958]

Your videos are SO BRILLIANT! I CANNOT THANK YOU ENOUGH. Such a crisp video and helpful tips too. Just loved doing these stretches and cannot wait to see what it does for me in a months time thanks again x

[@shayhall1849]

I have a moderate to severe S-curve scoliosis! This video sounds perfect ! I’ll try this for awhile and let y’all know of my progress !

[@cristabelle]

any progress? 😊

[@Copolia]

Lovely Lady, I cannot thank you enough. I have been struggling with tight hamstrings since I started strength training, which has been hugely frustrating as I have been flexible all my life and even now into my 50s. I did this training this morning and I can touch my toes again. Yay!! 😊

[@lli_loue]

wait what, in one day ?

[@chickchanteuse1]

Wow! So much I've never had explained despite being a dancer many years ago and then practicing yoga for years after no longer dancing. My biggest problem is I've always been too flexible. I suspect I hurt myself many times over the years because of it, and my right hamstring has been messed up for several years now. I will be studying all your videos and I hope to heal and get back into movement. Thank you!!

[@unspokenbyniki]

Never knew flexibility could also be a problem

[@bernhardgro4680]

Oh my god, that first stretch felt so good. I havent felt this kind of relief in forever. My legs suddenly feel so light.. thanks for this! Will definitely do that one more often.

[@IIISentorIII]

Oh, that's not god, not god at all. Go to a doctor ASAP I think you are in serious trouble.

[@Tlbb9]

Yo Liv, I’m so glad u have made such video . I was having alot of soreness and pain on my hamstring during stretching . These 3 steps really made my hamstrings feels so much better and relaxing . Thank you !!

[@Ex4Running]

I found this video really informative. I have always struggled with hamstring flexibility not only in the gym on leg but with everyday life. Long car rides and my back starts getting really stiff from my tight hamstrings, sitting in my office chair and the same thing happens, etc. I am going to give this is a try, thanks!

[@behaych]

Wow this literally improved my stretch by a couple of inches in one evening. Most people never mention the sciatic nerve but that was definitely my problem. Thanks so much, great videos 😊

[@asdfgh3098]

Most useful channel on KZbin for yoga... 🥂

[@thud1015]

Stumbled on this provider by chance when looking for leg stretching for martial arts. I did a lot of weights and bodybuilding that I think made me a lot less flexible when kicking so was seeking advice. Watching these videos I now know that the issue is my hamstrings and calves and I am improving each week. Many thanks!

[@shenanitims4006]

Nice! As someone who has been stretching daily for years at this point, I’m quite flexible. But finding new variations to throw into the stew is also really exciting. Good stuff!

[@LifewithMaren]

Quite often if I overstretch my hamstrings, the next day they will be sore as if I've worked out like a madwoman, and I lose any progress I've made in flexibility there. Great video Liv, thanks!

[@jaysysumakaRatMaster3]

I know all about this… my hamstrings have been sore for the last week after overstretching them.

[@valeaves]

That‘s odd. My hamstrings get sore, too, but I keep progressing anyway. In fact, it‘s a good thing for me that they get sore because it keeps me from stretching every day (which you shouldn‘t necessarily do!).

[@deborah_chrysoprase]

very happy to see you talk about yoga from a physical therapy perspective! I have been considering taking up yoga because it seems to be a super efficient way to combine resistance training, cardio, stretching, and balance all in one, though a lot of the yoga places I seem to find are more on the spirituality side of things and not the physical therapy perspective that I'm looking for. For now I'm just finding what I can on the internets and going from there but I'm definitely subscribing here to see more of this :D

[@heart2handyoga]

Look for iyengar based teachers and classes or yoga instructors with a therapy background.

[@SexyNerd4u]

It looks like what you want is mobility exercises or somatics. Yoga is an eastern science which main purpose is developing the self and is also rooted in Indian Culture. It is a full system to increasing self awareness and developing your abilities and uses many methods. It is not just asana but actually based on a nuanced and developed system. I would not call the methods in the west “yoga” frankly as many have been heavily white washed and only strongly focus on Asana which is only 1 of the eight limbs of yoga. Again look into mobility or Somatics

[@SexyNerd4u]

Also consider dance classes! That can be a fun and great to get all those things you’re looking. Simonson technique and Erick Hawkins are great and based in somatics

[@omarlittle5802]

YES!! Today is leg day so this is perfect timing!! Side question: Context: I find myself watching your information videos in the morning, then watching them again right before I start my yoga session. Question: Would you consider putting up a yoga session where you implement the techniques you've shown and linking the videos? I could definitely use the help "in session"! Either way, you're amazing and thank you so much for what you do!!!!

[@Livinleggings]

Most of my classes here on youtube implement these techniques just without telling you I'm doing them! But I plan to make some new ones in the near future too!

[@omarlittle5802]

@@Livinleggings woohoo! Thanks!!

[@ya.02]

@@pakizaabid8303oohh I need one for my shoulder and back pain as well 🥲

[@wassfila]

1:57 pull up 2:52 push down 4:29 stretch bend forward

[@hammmmmmmmmmmm]

never been able to touch my toes, I’m turning 25 and wanna do it! Day 1 of adding this technique to my daily body stretches will update when I can touch my toes

[@delonk]

Fantastic video. I’m still not able to touch my toes without bending my knees but I’m trying. My question is, how long should I do the exercise for? Is it just 10 of the movements you mentioned per side daily?

[@lauren1146]

This is FANTASTIC, thank you so much for making this video. Impactful, informative and simple!!

[@Chadderz94]

this is great. would you mind adding timestamps in the video, for each of the 3 excercise starts?

[@tommymp69]

Beautifully explained. As someone who has tight hams I really appreciated some of the context here. Thank you.

[@moondive4ever]

Underrated channel to be sure.

[@willerwin3201]

I was taught that stretching well requires two things: 1. The acknowledgment that you will feel pain. 2. A conscious decision to relax in spite of that pain. When I applied that, I found I was able to make significant progress in my flexibility.

[@karensky3456]

Just found your channel and subscribed. You're the only person that mentioned reciprocal inhibition, which I knew a little about, and addressed the nerves, which I knew nothing about. Looking forward to trying these out.

[@yashasvirallabandi9070]

Day 4 of following this, and I can already touch my toes (albeit with a little bend in the knee), can't wait to see what I can do in 30 days! Thanks!

[@th9474]

Great channel! Thank you😊 Can I request a routine/ stretches for someone suffering from adrenal fatigue please.

[@b07_ashishsuradkar49]

Prettiest teacher I have ever seen.Thank you mam.

[@lorenzodeluca3661]

Oh my god you're a lifesaver. Initially I was facing a lot of problems while practicing the paschimottasana and i figured it might as well be due to my tight hamstring. After doing these stretches I've completely mastered that asana and i have only you to thank for it ❤️❤️

[@youtoobe556]

46 seconds in and I’m already seeing the need to subscribe, looking forward to seeing your channel boom!

[@plantbere]

This is my favourite flexibility video from now on

[@robertbarnes2598]

I do a simple hamstring stretch like the picture you have on day 1(only straight leg). I only go as far as I can go relaxed. Once I can't go any more without force I tighten my quads(focusing on only tighteni g my quads, this takes multiply times to get good at it). With tight quads I count 8-10 breaths. Then loosen my quads, you will drop to a deeper stretch. I then tighten quads in this deeper stretch. I only do this 2 to 3 times as I don't want to over extend.

[@julesselmes]

As a cyclist I needed this video. I like how she explains the ‘why’ and the ‘how’. No BS “Wots up friends” like so many KZbinrs. ET socks made my day too!

[@53zwitt]

Im 52 and have had lower back problems since my mid 20's due to my ham strings. I'm going to give this a try. Thank you.

[@lacedbelle]

I literally just did this and the way I just went down to touch my toes with ease afterwards! Thank you for this video!

[@JanCCarter]

Reciprocal Inhibition! After learning this simple technique I've been able to stretch my hamstrings more in 1 week than I have in 20 years! Thank you!!!

[@Lalameniaa]

Your videos are so lovely, easy and informative! And not boring!! Thank you so much

[@jordandillman8457]

Thank you so much for your guidance. You are so knowledgeable and thanks to you I can now touch my toes while keeping my legs straight!

[@juliohacker]

Today i will start this, will update after 1 month. I will do this every day and will give details later

[@justin_lee_]

A video from your channel popped up in my feed today and I was very impressed with the camera shots, edits, technical information that was educational and not arrogant, and friendly/fun monologue. I look forward to seeing more content from your channel!!

[@chuchuchuchia]

I haven't even tried this yet and it already feels like a winner

[@Rubensgardens.Skogsmuseum]

There are a lot of fitness channels but they hardy ever say how often- so I ask: How often should I do this? How many times per session? Thank you for good content.

[@mister_p3277]

This vid looks brilliant. I’ve got ms & I struggle with a lot of this stuff. This hints make a lot of sense to me. Thanks a lot. I can’t wait to put a lot this into practice.

[@MedicareonVideo]

Thanks for the tips!

[@TheICUChannel]

thanks for this. Can you help with achilles tendinitis. Thanks in advance

[@kaizenxg]

...a lot of thanks!!! I am after a bike's crash and I wasn't by doctor! My shoulder pains my after the crash and your exercises are helpful so much! Week to week I feel better and my shoulder is week to week more working....you are more than a doctor! you are a huge positive ball of good energy, that means more than your exercises. The key is make the people to work on themselves and you do this...bravo! Mille Grazie!....a big greetings from Swiss

[@grimadventures1376]

Idk why this was in my feed but I'm now subscribed

[@robertmartin8762]

Irish Bob appreciates you and your channel content. Many thanks and well wishes for your channel 😇🤗😎🍀🇮🇪🇨🇵🦾🩺🥂

[@devmike]

How fun you've made this process, I very much will be attempting to dedicate my time to this routine and others that you have presented here!

[@jeffjarrett2535]

Thank you for this after four days I can reach my feet effortless, The pain that I've felt before becomes a relaxing feeling 😊

[@skygazer6898]

I have finally recognised later in life stretches are so important for not only our bodies but also our minds. Thanks Livinleggings and loving the tat on your arm

[@learnwhispering]

Fantastic teaching - Fantastic video so encouraging for us people who have had a lifetime of hammies that have been terribly tight. Years of normal stretching never worked for me this looks great with this fantastic well taught video! This will likely save my knees also, bonus!!! 💕💕💕💕

[@pursuingpurity596]

Timestamps for reference (but you should listen to the explanations first) STEP 1: @1:18 STEP 2: @2:35 STEP 3: @4:15

[@LisaMichele]

Great video! I have the tightest hamstrings ever and even after years of yoga I can barely touch my toes. I want to get serious about my flexibility and I'm definitely going to try the exercises here!

[@mr2_mike]

Probably tight glutes more than anything. Do some research before trusting a yogi.

[@yousraafailaltribak6098]

This sounds so motivating to me knowing i am not the only one

[@matttyral979]

Can you please share your results

[@mr2_mike]

@@matttyral979 my mouth to groin mobility is perfect now.

[@marciii118]

i nearly die from pain just trying to get in the staring postion. i realy need to do this. 2 week challenge starts now! i will update this everyday now!

[@Thread_of_Mary]

Wow I did that and my back pain disappeared!

[@dgoalie92]

Should these be done sequentially for each leg (step 1,2, and 3 for left, then 1, 2, and 3 for right), or should they be done each step for both legs at a time (step 1 for both, 2 for both, 3 for both)? Also, should there be a short test time between them (10 secs or so) or straight into the next? And should this be done once a day or more often?

[@petercini2022]

Did you ever find out? How many reps a day?

[@dgoalie92]

@petercini2022 Not exactly. I asked a kinesiology friend that said 3 reps of a ten count is usually good

[@derpynugget7670]

This video is soooooo helpful!!!!! Thank you so much for making these videos!!!!

[@jhe735]

I’ve just recently found your channel and have enjoyed your content very much! Perhaps you could also address tight calf muscles sometime as well

[@rodolink_0]

how many times should I do per week this stretching routine?

[@youtubemwardm]

(There's a reply to a comment below where Liv suggests doing the 3 exercises on each leg and then repeating 3 times, 3 times per week.)

[@LaymensLament]

this video is super useful to me. i have problems in the lower back, calf and hip area and its apparently all connected to the hamstring. these excercises basically help instantly.

[@rod.lustosa]

I started 10 days ago, and the change was HUGE. If I was laying on my back and pulled one of my legs, I could only lift about 45 degrees. Now it's 90°!!

[@Not_Aaron_]

Been going to the gym for 2 years now but my whole life I've only been able to stretch myself up to my knees, and while i did stretch at the start of every gym session it didn't really help with my hamstrings. I'm finally gonna try to fix that

[@Cheryl-yf9no]

Hello! Love your videos. Can you please make this video for those of us who can't kneel. I would greatly appreciate it. Thank you!

[@brianp942]

As a massage therapist I love that you said reciprocal inhibition

[@shrutidhuri8693]

It actually works! Give it a try...

[@tradingeagle1351]

you made my day . my hamstrings were way too tight.these exercise in one day solved my problem . Thank you very much.

[@nikkinichols1917]

Thank you!!!🎉🙏 I’ve been trying to get my forehead to my knees since the 6th great (I’m now 29). I’ve plateaued at about 5 inches above my knees in forward fold. My forehead is touching my knees after ONE SESSION of this technique (plus the sciatic nerve gliding). I love science and I love the internet.

[@wksers_serks]

I went from barely being able to touch below my knees to touching the ground with my palm in 5 days by doing some yoga poses a friend suggested to me. I genuinely used not believe in yoga and many other things until I've experienced the results myself. My advice to anyone seeking to improve their flexibility is to try and experience around, you really never know till you try.

[@mikl2345]

omg this worked instantly! i'm shocked!! as others have said the mental aspect was specially helpful. realised (someone spotted me) when i try to touch my toes it was more about my back, and i was interpreting it as a muscle stretch and difficult; when as you point out first the priming then the reverse attitude, relax instead.

[@Enloxity]

As someone with really tight hamstrings, and tendinitis I’m going to try this and I’ll get back to y’all in a month!

[@iyerravi44]

Explanation very well blended with visual cues. Could you explain the "if-then scenario " of someone doing a step wrong? That would help understanding the level and intensity of a posture done incorrectly. In any case, the whole video editing is top class. Thank you

[@melomania]

How many reps and series do you suggest for this 3 steps routine please?

[@mahsabehvandnezhad4286]

Finally a good video

[@nanooknet]

OMG!! THANK YOU! THANK YOU! THANK YOU❣️ This worked the very first time for me!😲 And FELT SO GOOD!! I've had a tight left hamstring for almost 2 weeks! I tried the basic cool down stretches. I tried alternating a heat pad and ice pack. I tried a sonic pulse massage gun. Nothing eased the tightness in my muscle, but YOUR REMEDY DID IT! I don't know why I didn't think of activating the quadricep muscle! I know our muscles work together and help each other! I guess I was too frustrated /annoyed, and I simply forgot! 😆 Thank you very much!

[@carolineniebuhr2401]

I will try this! I will update in 7 days! Remind me thank u

[@CheeryCatify]

I've got extremely tight legs and unfortunately all 'typical' exercises for leg flexibility are out of my reach (for now💪🏻) 😅 It's truly helpful video and IT'S WORKING instantly 👌🏻 thank you so much ☺️❤️

[@jZamora87]

nope

[@xipozz]

Your voice is incredibly relaxing. And the content is EXCELLENT. Subscribed :)

[@a_kbr6893]

Just started to do this, "the 3 only stretches that you need", and the nerve activation Video. Let's see if there is an improvement until end of October! 😁 Your Videos and explanation are great, this is the only channel that actually makes me like stretching! Do you have by any chance expertise on fascia roles as well?

[@NachiketasNandakumar-fl1de]

Thanks a ton!!! I have really really tight hamstring muscles. I want improve my flexibility and range. I will try these. Will update after 30 days. What regimen do you recommend for me? Do it twice daily, morning and evening? How many times? Many thanks. Loved the way you gave clear instructions.

[@chochooshoe]

should we do a few reps of 10 seconds hold or just 10s/leg for each of the 3 movements?

[@jbayoda01]

OH wow. I'm going to start this practice tonight!

[@40s]

I stumbled upon a standing version of step 1 that saved my running! Had hammie pain, especially from sitting long periods in the car after runs. I would lift my knee high as I could, then extend my heal out for about 10-15 seconds until I could hit 180 degrees which I usually achieved by the 3rd attempt. quick and useful. Thanks for the tips!