The Science of Hamstring Flexibility - Anatomy & Training Techniques

[@hiteshjain9617]

Very few videos explain the science behind everything they do, hope you keep up the noble work! Very informative and helpful, i am grateful

[@YOGABODY.Official]

Glad it helped, Hiteshkumar! - YOGABODY Team

[@daddzhere]

Excellent video Lucas! We need more people like you here. This is the first time in my life I've felt any hope for my extremely tight muscles, thank you!

[@lydia_kitchen]

I just like the way you explain and show. Unlike others you do not use clickbating titles and you do not boost how you got this and that in seven days or whatever way to short period of time to have a sustain result. I appreciate how you care for safety and emphasize the the element of time. That s encouraging and no frustration will come up. Thank you

[@rachelpearson7733]

After years being told I wasn’t able to do a forward fold and touch my toes because I had tight hamstrings, a yoga teacher suggested I incorporate a stretch that focuses on the lower, outside portion of my back. I stretch both sides and immediately get inches closer to my toes. My hamstrings were being sufficiently stretched all this time. My lower back was not.

[@galadrix4528]

What stretch did u do if it's okay sharing?

[@momc1134]

Where those stretches for the QL (quadratus lumborum)?

[@rachelpearson7733]

I don’t know if there is a technical name for the stretch. If you know, please share it. I start in a forward fold very gently. When I am stretching the left side (I think it is where my obliques wrap to my back), I lock my right shoulders location and pivot clockwise from the right shoulder so my left shoulder nearly goes in front of the right shoulder in a twisting motion. As I move into the position I can feel tightness and I slowly move through where I am comfortable and hold. I do the opposite to stretch the right side. I often play around with reaching the arm on the stretching side out until in different directions until I feel I have gotten the entire area loosened up a bit. I now do it 3-4 times throughout a day just to stay looser. It was odd to me that none of the other twists in yoga where really targeting that spot when my body was in them. Very grateful for the yoga teacher who gave me this 30 seconds of wisdom after feeling like I had maxed out my flexibility in the first 10 years of my yoga practice.

[@kipndana2]

@rachel Great description, gonna try it today. Thanks :)

[@lucasterable]

Seems like latissimus dorsi

[@thibod07]

Excellent video Lucas! Specially when you pulled your muscle out to explain something about it. This was so unexpected yet really caught my attention! Well done!

[@YOGABODY.Official]

Glad you liked the video, Marc! - YOGABODY Team

[@kimmcpherson8856]

Thanks! I appreciate the content on your channel, it has helped me so much.

[@YOGABODY.Official]

Glad it's helpful! -YOGABODY Team

[@Waddle23461]

Your videos are excellent Lucas. A real lesson in clarity and great video production. The content for yoga and health is a bonus. I really enjoy both the very useful content and the quality of production. A rare thing. Well done!

[@YOGABODY.Official]

Glad you find the videos clear and valuable. - YOGABODY Team

[@manzoormir8034]

Hi

[@-303-]

I heard you mention that hamstring tightness is partially in your head, so I stood up, relaxed and told myself exactly that, and reached down and touched my toes extremely easily. No lie. It was the weirdest thing.

[@YOGABODY.Official]

That's amazing! Sometimes it's all about the mindset. - YOGABODY Team

[@whoahdudeman]

I absolutely adore how you get straight to the point with valuable information and no affectation. Your video on hamstrings has already helped me. Thank you. I can already feel the improvements occur through relaxation during the 4-minute pose.

[@YOGABODY.Official]

Thank you for your kind words! - YOGABODY Team

[@Frisbinator]

Science of stretching is good, I have it. I’d call it stretching that is intense as strength training. Make sure to start out using the modifications instead of jumping right into the full stretches. Most of us should focus at least as much on flexibility as strength training, if not even more. Work your weakness, especially most men who functionally need more flexibility, but they’re spending all their time on strength training at the gym instead.

[@barygol]

What's the phase 2? What exercise do we do?

[@maxdugger1409]

First video of yours I've seen. Love the simple yet scientific approach to stretching. Now I know why, ever since high school, stretching never seemed to work for me. 10min video fundamentally changed how I view/approach stretching. Thank you

[@YOGABODY.Official]

Glad you liked the video, Max! - YOGABODY Team

[@Giggslein]

I (40 years old) am currently in the seventh month of my rehabilitation after cruciate ligament and meniscus surgery. I sustained the injury playing soccer, which I have been playing in a club for over 30 years. In my search for useful, relaxing, complementary stretching exercises, I came across your video. What can I say? I did this exercise yesterday and today for three minutes each. The result is sensational: I haven't been able to touch the floor with my hands/fingertips with my legs straight/knees bent for about 15-20 years - until today! What a phenomenally wonderful feeling and sense of achievement! Thank you so much for your inspiration, guidance and work! Please keep up the good work! I'll be sure to drop by again soon! All the best to you and best wishes from Peine (Hanover/Braunschweig area in Germany)!

[@YOGABODY.Official]

Thanks for sharing your progress! We're so glad the exercises are helping. Keep up the great work, and best wishes for your recovery! - YOGABODY Team

[@anuraggoel101]

You’re such a good teacher! Very easy to understand

[@YOGABODY.Official]

Glad you like the video, Anurag! - YOGABODY Team

[@Luca-jq9gp]

Hi Lucas! Is it possible to practice this hamstring stretch every day? or is it better to do it every other day to recover? I'm a beginner! Thanks for your clips!

[@YOGABODY.Official]

It can generally be practiced everyday. However, it's essential to listen to your body and avoid overstretching. - YOGABODY Team

[@ThiagoOliveira-w7t]

As a foreign physical therapy student, this content is really gold for me. Thank you

[@phoenixmedia308]

Can you make a video about side split? Exercise and your approach.

[@YOGABODY.Official]

We have a video on this, it's called "How to do the Splits - PNF & Breathing Tricks" -YOGABODY Team

[@phoenixmedia308]

@ thanks I will check it :)

[@bumbilion]

Wow I had to stop early as I felt dizzy (I have low bp), and decided to see if I could touch my toes anyway. I slowly straightened my legs, and was able to touch my toes. Usually I can only reach down to about 20-25 cm off floor before locking up. This was amazing. I have 2x annular tears, sciatica when exacerbated but I can’t believe me of all ppl had such a quick result 🤦‍♀️ wow. Definitely subscribed

[@mrunalmore3072]

Can you please make video of correcting spinal cord curvature excercise?. As i have nerve compression n due to that leg muscle stiffnes

[@matheusbernardes2296]

Brazil here! The breathing technique works like a charm. I can feel the relaxation during the last seconds of each round

[@YOGABODY.Official]

So glad the breathing technique is working for you! - YOGABODY Team

[@howarddavies782]

I've also heard of glute amnesia where your glute muscles go to sleep and leave all the work to the hamstrings which become over worked and tight. Great video.

[@YOGABODY.Official]

Thanks a bunch for your appreciation @howarddavies782! - YOGABODY Team

[@rackhamlerouge]

I love your content Lucas, it's wall made, very concise, and well explained, while being relaxing and follow along. Can't do much better ! There is although the fact that *no single* mobility educator on KZbin or elsewhere says the same thing about stretching poses duration, or even relative importance of active vs passive mobility training. I appreciate the precisions you make here but still. I decided to go to research paper directly to make my own views, and they kind of contradict themselves too on optimal duration. Isn't then it a wrong statement you make about science of stretching being clear and resolved toward 2-5mn duration ? I tried to download your PDF to find studies reference but couldn't find any. Don't get me wrong, I'm not against your approach, I even found great benefices trying your way, and incorporated it in my mobility practice. But stating such clarity on what is best might be deceptive if it's not. I wouldn't stop appreciating your content with a more nuanced approach, clearly outlining what's scientifically validated vs what are you beliefs on the topics (which I'm happy to consider!). Cheers mate

[@adamtruitt2353]

Passive is quick, but effective for only a very short time and does very little to affect actual change in range of motion. Standing up from the stretching position will do more.

[@Cassopa]

I have never touched my foot standing up since I was in college but after the 3 minute thing I can almost touch them without significant pain

[@K-Fred]

Perfect material for where I'm at Lucas. Thank you!

[@YOGABODY.Official]

Thanks a bunch for your appreciation @K-Fred! - YOGABODY Team

[@ijustcant1419]

can we all appreciate that he ripped out his hamstring just to teach us how it works

[@alin.totea-radu]

Danke!

[@YOGABODY.Official]

Glad you liked the video, Alin! - YOGABODY Team

[@karenfloeckher1575]

Omg! When you pulled the hamstring muscle out of the back of your leg, with the sound effect, I was laughing out loud! Thank you for your thorough & lighthearted (& wonderfully edited!) videos. Very impressed!

[@higherresolution4490]

Wow! What a professional & creatively produced channel. Most definitely an unexpected birthday present this 12th day of June that I'll share with others.

[@YOGABODY.Official]

Thanks for the support! -YOGABODY Team

[@TikTreasures-xi1xr]

this was super helpful to make me understand what i need to approach when stretching

[@YOGABODY.Official]

Glad it's helpful! -YOGABODY Team

[@narenkarnatapu2859]

Hi, Thank you for your videos. Can you pls suggest which stretch exercises are not to be done when you have SI joint pain

[@YOGABODY.Official]

For SI joint pain, it's important to be cautious with certain stretches that might aggravate the area. We have a helpful video on this topic here: kzbin.info/www/bejne/mZXUg35meZeBh9kfeature=shared&t=480 -YOGABODY Team

[@manus21]

Thanks for all your Videos - especially the hamstring Videos. I've been doing daily stretches for several weeks now before going to bed and slowly see some improvement. It's still a long way to go before I can do a proper forward fold but I try to keep myself motivated and keep going 🎉

[@YOGABODY.Official]

Keep up the great work and stay motivated! - YOGABODY Team

[@anathielvanrycanter7696]

Thank you for the informative video! I could like always bend forward and even put my palms on the ground with straight legs, but after that it feels like I've hit a wall, next progressions like elbows to toes feels so impossible.

[@YOGABODY.Official]

Thank you for the feedback! Great to hear you’ve made progress. -YOGABODY Team

[@jollyneuron]

Hi, thanks a lot! I love the content. Can I ask 3 questions please: 1) Regarding the ragdoll pose, you don't specify if we should actively straighten our legs to increase tension. Given what you said about the wet noodle, I suppose we should just be in that position and it will be fine? I do notice my calfs and hamstring being active, so I guess it's working? 2) The ragdoll feels a bit as if i was engaging my calfs and hamstrings, since my knees are not locked and the muscles have to work? Is that the case and if so, is the muscles being engaged not mutually exclusive with the muscles getting stretched? 3) Is there an upper limit on how many minutes we can do a stretch per day? you said at least 3-5 minutes. Can I also do 3x5 = 15 minutes over the whole day?

[@cheryltaichi3887]

A newbie to your KZbin channel. Done some yoga off and on for years, but from watching your videos and especially listening to your explanations has been so wonderful. Thank you for sharing your knowledge and insights to help others.

[@YOGABODY.Official]

Thanks for the support and glad you like our content, Cheryl! -YOGABODY Team

[@riddhivalecha5434]

Excellent explanation... Now able to touch the foot without pain... 🙏🙏🙏🙏🙏

[@netomilt]

So simple, yet there are many ways to learn. Great video, one of the best I've seen here. Thanks.

[@YOGABODY.Official]

Glad you enjoyed the video and found it helpful. - YOGABODY Team

[@SeeCSeesCC]

I need to do a piraformis trigger release before a stretch. it has improved my ability to walk without the tight hamstrings.

[@kirstyklijn3313]

Hi i have a question. Can you built up more sarcomeres with excentric strength training for the hamstrings? Then you should get more ROM in hamstring stretches?

[@YOGABODY.Official]

Yes, you can! -YOGABODY Team

[@joshmickelson3872]

The “too fast or too stretched” alarm might help to explain the phenomenon of sprinters vs distance runners in terms of flexibility. Distance runners don’t generate as much force per stride, as they train for endurance, so their muscles are not contracting as quickly. A sprinter does just the opposite: fast strides and more power for shorter bursts. I will be incorporating these flexibility concepts into my routine to see if I can get quicker, more powerful function by increasing flexibility. Thanks for the awesome insight into alternative training.

[@YOGABODY.Official]

Flexibility plays a huge role in athletic performance. Glad you found the info useful! - YOGABODY Team

[@adbm210]

Amazing vídeo! Greetings from Brazil! 🇧🇷

[@joshrich507]

Aight to late to check this out tonight, but I started in November being about 10in away from touch my toes, and am down to 6in way now… but I think with this video, and the rest you got, I just might be able to make it by the end of the year (which was one of my chief New Year’s resolutions) so all this to say, thanks man for making this video!!

[@YOGABODY.Official]

Keep up the great work, and you'll reach your goal in no time. - YOGABODY Team

[@ohno6955]

Progress?

[@Qwerty.240]

Thanks man. I've developed crazy shoulder mobility and flexibility over time with practice. But hamstrings is where I've stuck forever. Hope ur strategies work.

[@YOGABODY.Official]

Keep at it! Progress takes time. - YOGABODY Team

[@bazoff]

How did you increase the mobility and flexibility of your shoulders?

[@mairashah2279]

You are the most educated yoga teacher i know like im amazed

[@YOGABODY.Official]

Thank you very much!

[@yshika194]

The way you explain Anatomy is very easy to understand. I’m a new pilates teacher. thank you for sharing your knowledge ❤

[@YOGABODY.Official]

We’re glad you found the explanation clear and helpful! Best of luck with your Pilates teaching. -YOGABODY Team

[@alexmtbful]

How do you come to the statement of 2-5 mins? Can you link the research you are referring to? (From the research I know anything more than 2 minutes per passive stretch doesn't lead to significant improvements)

[@escorcio4089]

Perfect aula , você tem uma ótima didatica pra explicar as coisas parabéns o vídeos não é cansativo ! Até eu que não vejo vídeos sobre o assunto entedi entedi .. Nosso corpo é uma máquina Parabéns

[@christiandehlinger]

I am definitely holding closer to 2 than 5 min; I am breathing but not like you are suggesting. I am going to try it!

[@YOGABODY.Official]

Let us know how you go, Christian! - YOGABODY Team

[@colingraham9379]

Well said. Great video quality too... I recently learned a trick to temporarily increase hamstring flexibility. You place both fists between your knees and squeeze them as hard as you can for about 5 seconds. I use this at the beginning of my stretches to help loosen up. Can you explain the science behind that??

[@YOGABODY.Official]

It likely helps activate muscles and increase blood flow but we recommend doing it with caution. - YOGABODY Team

[@edi9892]

Please tell me what went wrong: I did an experiment related to your video a few years back. I had tried for pretty much two decades to be able to comfortably touch my toes or sit upright with outstretched legs. I just didn't get any improvement, until I realised one thing: even if I stretch every day for 5min, I spend like 16h in a sitting position (including my habit of sleeping with my legs angled). Thus, I tried an experiment: whenever I had the opportunity at home to sit, I put my feet on a height adjustable seat and gradually increased its height. It took me only a few days to become flexible after all those years! However, a few days later, I walked and stepped on a minor bump and suddenly I had a really bad back pain with apparently my psoas muscle cramping for days! Thereafter, I would fall back as soon as I tried to sit on the floor. This frustrated me and I did the same BS again and it took me only a few days to become flexible again, but also a few days until I sneezed and had the same massive pain again!

[@YOGABODY.Official]

It seems like the quick gains in flexibility may have overstressed your psoas and back muscles. Rapid changes without enough time for your body to adjust, especially without strengthening your core, can lead to strain and pain. A consistent, more balanced approach-stretching gently while also focusing on core strength-might help prevent future issues. You could try the 21-Day Happy Back Challenge? www.yogabody.com/happy-back/

[@Raja08thirty]

Thank you! i've torn my hamstings a lot and I stretch and stretch. it's frustrating due to the recovery time. Would yoga be effective?

[@YOGABODY.Official]

Try focusing on strengthening your hamstrings instead of deep stretching. Gentle, restorative yoga can be a great way to support your recovery. -YOGABODY Team

[@ryuu4435]

Does streching (Sarcomerogenesis) let my muscles look thinner from the outside and "cancels" out the muscle growth (hypertrophy) when I do resistance training? Thank you for the great Video!

[@YOGABODY.Official]

Stretching itself (sarcomerogenesis) won't make you look thinner or hinder muscle growth. In fact, improved flexibility can actually help you perform better in your workouts and potentially lead to better results. - YOGABODY Team

[@lisanelson5559]

Can you please provide references as to where in the “literature” you have found that it is “very clear that if your goal is to increase ROM the most effective way is passively” ? A 2023 meta-analysis (which screened 14.851 papers) shows completely contradictory results to what you’re claiming here (alizadeh, S., Daneshjoo, A., Zahiri, A. et al.)

[@geronimodurat1874]

As far as Iam interested as well in a study that supports his statement - your cited meta-analysis (DOI: 10.1007/s40279-022-01804-x ) dont claim what you said. This study included 55 papers (these 14.851 papers were screened, but had no impact on this analysis, because they were duplicates or had different criterias like post-injury stretching) and found no difference between range of motion benefits from resistance-training vs stretching. "Completely contradictory results" is a bit misleading, in my opinion.

[@daniloalencar6981]

​​​@@geronimodurat1874well, If there is no difference between range of motion benefits from resistance-training vs stretching, then clearly passive stretching isn't the most effective way of gaining range of motion.

[@malikcaldwell5974]

So question? For the last 8 months or so I’ve had this feeling in the back of my leg right under my left glute of like a pinched or a muscle pull. I can’t fully extend my left leg without pain. It even sends pain down my left leg when I sneeze. The reason i ask is because with my right leg it’s completely fine along with any other stretches I do. Its just the muscle under my left glute.

[@YOGABODY.Official]

We'd recommend checking with your doctor or PT to diagnose the issue. They can help diagnose the issue and recommend the best course of treatment. - YOGABODY Team

[@chris_cann]

I have bulged s1 l5 my hamstring on that side is always tight. I read I should not try to perform certain hamstring stretches. What are some I can safely perform?

[@YOGABODY.Official]

Hi Chris. Best to consult with your doctor as we're not sure of your specific condition. - YOGABODY Team

[@lazersondesign]

I'm freaking confused with all the flexibility guys online. Some tells you active stretching is superior to passive, others tells exact opposite. Some are telling me 2-5 minutes in a pose, others say 30seconds but for 6 - 12 reps. And all of you guys say it's based on science and add some research papers. I'm not a scientist, I don't know how to read that papers, all I wanna know is how to reach splits more efficiently. After one year of stretching at least 5 times a weak for one hour, I made good progress, but I'm still not at the ground and I start to get a little impatient....

[@EauF5]

Try yoga, dude. It's grounded in science and has been working out for people for thousands of years

[@EvaldasKemerzun763]

I tried stretching with a straight back, after a week i could almost touch the ground. It really helped me, i suggest trying it out.

[@Jenna.Agosto]

When stretching, always start with a warmup/dynamic movement. Then you can move to static holds. Breathe in when rising up, and breathe out when going down/further into the stretch. When first starting out or if you've taken a few days off lower movement/hold times are best. As you progress, you may gradually increase. Also be sure to bend at the hips, instead of with your back. A rest day is also important, so be sure to include one every so often. Hope this is helpful!

[@rbrianharris]

Usually the sample sizes in these studies are so small they're not statistically significant. So I suspect there's confirmation bias - you hunt until you find the research that supports your pre-exisiting opinions. Active stretching is geared toward pre-athletic activities. So probably not what you're after.

[@zactastic4life]

Warmup, dynamic and active stretch. The. Work on passive stretching

[@OfficialMaxemaz]

Should I do a warmup before doing this stretch?

[@YOGABODY.Official]

A light warm-up is always a good idea. - YOGABODY Team

[@christiandehlinger]

I have liked and subscribed. I will try and keep this short. I have never been a flexible person. I am now 64, and have suffered motorcycle accidents, and have weight trained starting when I was 17 and I ruined my body. Not really ruined but chronic pain and stiffness just took me over. Knee pain so bad, I feared any knee bending, could barely put on my sox and I could not spread my legs farther than 2 feet apart. I lost my ability to squat. End of June of last summer I changed my routine and started doing 15 - 20 min of interval cardio putting my HR up over 130 and warming up my body. I then went into simple stretching with each session being excruciatingly painful. I would become exhausted and could add no weight training. I was doing this 3-4 days a week with approximately 1/2hr stretching sessions. Each time I went back, I was pretty much back to where I started and after a month or so went to 6 mornings a week and holding the stretches longer. I am not stretching as you are saying and I will try relaxing more. I do like 3 rotation sets of stretches each morning after my warm up and all has gotten much better, still pain but not as exhausting and I have some energy left to bring some weight training back into my WO; that emphasis is on ROM rather than load. I feel so much better and my knee pain is all but gone! I can get my legs much further apart and I am working on ROM for squat depth in a sumo type position; but my hips are still so tight. I would love to gain faster it is going so slowly. I have heard it can take someone like me years so I stick with it? Thoughts?

[@YOGABODY.Official]

Thanks for the support, Christian. Consistency is key in improving flexibility, especially after injuries and stiffness. Celebrate each milestone and stay committed to your routine. If progress feels slow, remember that patience is key. Keep up the great work! - YOGABODY Team

[@christiandehlinger]

@@YOGABODY.Official Thank you, you are changing my life! This morning I switched up and did my cardio, my resistance training again where I stress ROM and not load at this time and then went to my stretching. I held each position 2+ min; I am doing a better than rag doll as I have worked past need for the bench; thorax open with foam roller on spine; seated leg spread torso forward; and seated foot up on thigh pulled back toward crotch. I felt what you are saying as I relaxed and breathed in the method you teach. I found that as I approached 2min and went past 2 min was "start" of new territory! Totally different than what I was doing, performing today basic stretches I had been doing. I am going to look at your other stretches and put a 6 day plan together. Thank you again for your teaching, professional videos and replies. God bless.

[@YOGABODY.Official]

I'm thrilled to hear about the positive changes in your routine! Keep up the great work with your stretching and breathing practice. If you need further guidance, feel free to reach out. Wishing you continued success on your journey! - YOGABODY Team

[@fernandobazo6369]

Great video. Do you do any seminars in the U.S.?

[@YOGABODY.Official]

Thanks! If you sign up for our newsletters, you can get notifications on when we host masterclasses online www.yogabody.com/calendar/ - YOGABODY Team

[@jazzlehazzle]

Instant subscribe to this guy.

[@tysonsavage]

In my late 20s and 30s I practiced ashtanga yoga intensively, and I think was too passive, which eventually resulted in a hamstring injury that persisted on and off for years (maybe a proximal tendon injury). Coming back to it now in my late 40s I've found that if I'm too passive in my stretching it leaves me open to injury. Particularly the hamstrings that seem to still be in rehab..(perhaps messed up scar tissue). So I tend to keep various levels of activation in my poses to guard against over extension / muscle vulnerability. Wonder what your thoughts are on this.

[@YOGABODY.Official]

Great approach. It's always better to listen to your body and practice in a way that works for you, keep going! -YOGABODY Team

[@JoshB98.]

How often would you recommend doing the stretch ?

[@J.Abadia]

Hello, Lucas, thank you for the awesome video! What about frequency? Are there enough gains in doing multiple sets of these type of exercises or just one set of 2-5 min once per day is enough?

[@YOGABODY.Official]

Glad you enjoyed the video! Consistency is key, so doing these exercises once per day can be beneficial. - YOGABODY Team

Thank you! ☀️🙏

[@Adrian16Z]

This is EXACTLY the info I was looking for. So many nonsense videos on KZbin that don’t explain this at all. Thank you! I’ll be incorporating this as my hamstrings are as flexible as a steel rod.

[@YOGABODY.Official]

haha your hamstrings will be flexible like a rubber band in due time! Glad to have helped. - YOGABODY Team

[@enzima]

This content is so good

[@YOGABODY.Official]

Thank you for the compliment! - YOGABODY Team

[@markhardwick8032]

Potentially dumb question; Im not flexible in this regard… and I found small gain from doing my exercise. Impressive! But, I run regularly, played tennis today, go snowboarding, am fit enough to do those feel activities…. Do I really need this kind of flexibility ? How harmful is it not to be able to touch toes? Any insight on the benefits be good to know

[@mathlav7657]

Hi, I am a bit late. But I am pretty sure that your injury risks go down. I am not quite sure why, but it might have something to do with the muscle becoming shorter and tighter.

[@kylek2343]

How does the length of your arms play into touching your toes. I have a negative 3 ape index

[@KllswtchOvrDrv]

Well said, you are the best!

[@Nothing_Left_To_Say]

Great loved it

[@thalesmatheus6011]

Nice video. Has your posture changed after this?

[@YOGABODY.Official]

Thanks! Stretching can definitely make a difference in posture over time. - YOGABODY Team

[@shathaomar1516]

I want the stretches to strengthen my back muscles please

[@YOGABODY.Official]

You'll need to do back-strengthening exercises... - YOGABODY Team

[@holyspirit8]

Hello Lukas, thank you for your video - new sub 😊 I had a compression fracture of my spine due to osteoporosis last year in October which has completely healed since then. I am under medication for my osteoporosis as well. Request you for some exercises which would help in strengthening my back muscles. Thanks again.

[@YOGABODY.Official]

Glad you found the video helpful! For strengthening back muscles after a compression fracture, consider consulting a PT for personalized exercises. - YOGABODY Team

[@MrAmiaffe]

I had trouble remembering which is medial and lateral rotation forever, but for anybody that was ever into the music of Tool, I just had a light go on in my head: In Lateralus, towards the end and the dramatic peak of the song, Keenan repeatedly belts out "Spiral out!", as in "outward rotation"

[@Clowwdie]

Tbh very well explained and very informational. I needed this and you deserve a sub. Thank you.

[@YOGABODY.Official]

Glad it helped! - YOGABODY Team

[@idalisibrahim9613]

blew my mind thank you

[@tomstarley22]

Hi Lucas, great video! Do you have a video link to phase 2 of the process?

[@YOGABODY.Official]

Hi Tom! You can watch our other videos that might be helpful to you too! Here's the link: www.youtube.com/@YOGABODY.Official/search?query=hamstring - YOGABODY Team

[@sigurdthedragonslayer1810]

So do you Weight train or do just yoga ? Is Weight training necessary or just yoga and cardio can be enough?

[@CarlYota]

Necessary for what? Enough for what? There is no one true way handed down on stone tablets. What’s YOUR goal. Without that you can’t answer such questions.

[@treelore5100]

ok I have the worst case of this after back surgery. I can hardly sit up straight with my legs out in front of me, I am lost comfortable leaning back a bit on my hands. I think it is tight lower back and tight hamstrings. However I will try this exercise every day and see if it improves. I just started today. Day 1.

[@YOGABODY.Official]

Starting is the first step! Keep at it, and hopefully you'll see improvement soon. - YOGABODY Team

[@mlieb5202]

I have to sit on a Swiss or large exercise ball as the back leg stretch is different from the front leg

[@mlieb5202]

Best for us stiffies, to do it on a bed sitting on 4 cushions

[@bhaveshgupta57]

Whenever I perform active or passive stretching exercises, I feel a pull type pain on lateral aspect of my knees, slightly below the knees. I have been perform calf muscle stretches as well so I can tell this is different. I don't have deformity, my therapists says you need to continue to stretch but I am experiencing the limiting stretch/pain in a totally different position. Can you tell what might be the problem here?

[@YOGABODY.Official]

The pain might be due to muscle tension or positioning. Consider adjusting your routine and consulting a specialist. -YOGABODY Team

[@DaveNagy1]

This was really well done. Thank you.

[@YOGABODY.Official]

Glad you enjoyed it. - YOGABODY Team

[@paulrydercoaching]

Thank you for this video and love your energy :) ... can I ask your perspective... with the 3-5 minute stretch... Iv been testing cycling with 15 minutes... pushing a deeper stretch then lightening of but not full rest then back into it Would that be effective in the long term? Or do you suggest 3-5 minutes of total rest and then another 3-5 minutes? Or eg would a 20-minute 60-70% hold and breath into it be effective? Iv good discipline so looking to test all options :)

[@YOGABODY.Official]

Thanks for the kind words! Cycling in and out of a deeper stretch can be effective, but long, sustained holds (like 60-70% for 20 minutes) can also work if you're disciplined. Both approaches have benefits-just be mindful of not overdoing it, and listen to your body. - YOGABODY Team

[@paulrydercoaching]

@@YOGABODY.Official thank you, yes the longer duration seems to be better for me at the moment with mini cycles of intencity during the 20 minutes ranging from 40-80% for 30 second holds... there has probably been muscle amnesia so the longer time is reconnecting the circuits of the mind and body :)

[@driesvanoosten4417]

Perhaps I missed it, but how many sets of these should one do per session and how many times a week?

[@driesdebackere5233]

Does this work with high chronic constant muscles pain and so a lot stiffer and no range of motion anymore.. ?cause I will have a lot of pain in arms and back en chest as well in this position.

[@amandalatter3002]

Hi Lucas... When doing this ragdoll.. passive stretch, how much tension should you feel in the hamstring?

[@Fingers_Dupree]

Enough to where you feel your muscle stretching, but less than when you start to feel pain. Don’t push through pain, pain isn’t normal.

[@Sycolog]

05:00 If sarcomerogenesis is like hypertrophy, but lengthwise, does that mean that I can hardly/not become more flexible when I am on a diet? For both it seems, my need the nutrients to build new sarcomeres. A luxury, the body generally only affords when you have a calorie surplus or are on maintenance level

[@YOGABODY.Official]

Nutrition can impact flexibility. Aim for a balanced diet for best results. - YOGABODY Team

[@josepheustaquio5544]

great information and as a recovering knee surgery person, my hamstrings are clearly the culprit... this is great info, suggestions. THANK YOU.

[@YOGABODY.Official]

We're happy you like our video, Joseph! - YOGABODY Team

[@anuraggupta4670]

The stretching works really well

[@YOGABODY.Official]

Amazing to hear. Keep going! -YOGABODY Team

[@KRISHANKUMAR-xf9te]

Thanks Brother love from India

[@enyahsiao1242]

If it is comfortable or easy in the ragdoll pose, should I use a lower stool? Does it still work if I dont feel the strech?

[@YOGABODY.Official]

You can try a lower stool for comfort, but it's important to feel the stretch for effectiveness. - YOGABODY Team

[@euniceng1152]

Just subscribed your channel, from HK here! Thank you for the high quality content!! The principles you talked about is YIN YOGA!! Am I right? haha

[@spenceryuen4387]

do this once a day? how long should I feel the improvement? FYI, I am a marathoner.

[@YOGABODY.Official]

Every body is different and some improvements can be felt at Day 1 and some can take a while. Best to continue practicing, we'll never know if there's already small gradual improvements happening. - YOGABODY Team

[@christosandreev6392]

Here is the deal, I try to improve my flexibility in order to have a more aggressive position on a bike. However, stretches work only on relaxed muscles. When Im cycling my hamstrings are flexing on the bike. Is there any way to i crease flexibility while the muscle is flexed? Or is this impossible?

[@wJMexp]

Increasing flexibility will still work

[@JustinReyesxvii]

Consider adding resistance/weight along the full range of motion. Try a Romanian deadlift for hamstring mobility.

[@christosandreev6392]

@@JustinReyesxvii I have herniated disc in L5S1. Therefore, any sort of bending over with a load (deadlift, good morning, jefferson etc. ) is out of the question. Also, prior to my disc injury I was doing heavy deadlifts and squats and they contributed greatly to making me stiff AF. Strength training reduces flexibility. It is what it is.

[@glud800]

Is it normal to only feel fatigue in your quad muscles when doing this, especially in the last minute of the hold? Perhaps I was bending my knees too much and not stretching the hamstrings at all?

[@YOGABODY.Official]

A slight bend in the knees helps protect your lower back, but bending too much can make your quads work harder. Try shorter holds and gradually build up to longer stretches as your flexibility improves. -YOGABODY Team

[@meoceo]

I found the idea of prolonged passive stretching very persuasive. However, this exercise aggravates problems in the lower back (my L4-L5 disk has been operated upon 3 times already). Is there any other passive stretching that you recommend for the hamstring?

[@YOGABODY.Official]

For your L4-L5 condition, try a gentle hamstring stretch lying on your back, using a strap around your foot to gently pull the leg towards you, keeping the other leg flat. This method avoids lower back pressure. Always ensure any new stretch is safe for you by consulting a healthcare professional. -YOGABODY Team

[@KofiAliyani]

Will the result be different if I don't use chair for the pose?

[@YOGABODY.Official]

A chair can help with support, but no chair is fine too! The key is feeling the stretch. - YOGABODY Team

[@RyanDugan23]

Thank you very much for this video. You've got yourself a new subscriber & I will begin implementing these lessons immediately.

[@YOGABODY.Official]

Welcome aboard! So glad to have you with us. - YOGABODY Team

[@rajesha8626]

can i do the stretch if i am having anterior pelvic tilt?

[@YOGABODY.Official]

Yes, you can stretch, but balance it with strengthening your core and glutes to address the anterior pelvic tilt. -YOGABODY Team

[@NudgedByGrace]

Thanks for the nice explanation!Is this stretch safe for someone over 55 ?

[@YOGABODY.Official]

Yes, this is generally safe for all ages, but listen to your body. - YOGABODY Team

[@heragr2912]

Thanks for all your videos. I have a quick question, if that's okay. I suffer from minor spasticity and I work on stretching and hamstrings (which I hate!!) and I do have minor balance issues that I work on too. I noticed when I'm standing still for a while - as in, during a service etc. - I think after a while I tense and then feel like my tension will force me to tip over!! How can I avoid this? What should I work on? I am 5'4 and 119 pounds, just to give you some idea. I've been trying stranding on a foam board for balance, is that all I can do? It is also unfortunate that wearing heels - 3/4 inch max - can make standing worse. Your advice would be greatly appreciated!!

[@YOGABODY.Official]

To improve your balance and manage tension, incorporating a mix of yoga poses aimed at enhancing hamstring flexibility and core strength is key. Practices like headstands, even just the preparatory exercises, can significantly help. Diversify your routine with stability-focused activities beyond the foam board for better results. -YOGABODY Team