assisted ham stretches?

[Janus]

I can't touch my toes...never could. Any ideas? Normal stretches aren't working.

[Cman34677]

well it gets harder and harder to increase flexability the older you get...so don't look to become a contortionist anytime soon...

I would do some extreme stretching after ham and lower back workouts.... they say that by stretching after your workout you can become more flexable, because your muscles are full of blood, so you are able to get a much better stretch with a shorter range of motion...so when the blood is gone, you can stretch even farther

Cman

[Hard Gainer]

I can't bend for sh*t, i'm probably the most unflexable person you'll meet. With that said, get a buddy to push on your back while you reach your toes, hold each streach for 30 sec-1 min. Body gets better results holding a strech rather than bouncing for 5-10 sec. Not saying you do that but just in general

[ZEEBS]

just stretch till you hear a tear...then when they fix it..u will be able to
stretch further..kinda like the splitz thing

[Onerepmaximum]

http://www.sport-fitness-advisor.com/pnfstretching.html

PNF Stretching Explained





PNF stretching is a combination of static passive stretching and isometric stretching. Usually the assistance of a partner is required although for some stretches it is not essential. What does PNF stand for?
Proprioceptive Neuromuscular Facilitation. It sounds far more complicated than it is! The most common PNF stretching technique is the contract-relax method...


It consists of stretching a muscle group passively, contracting the muscle group isometrically while in a stretched position, relaxing the muscle group and finally increasing the stretch passively. It's easier to imagine with an example...

1. Lying flat on you back, have a partner raise one of your legs in the air. Keeping your leg straight your partner should gently push your heel in the direction of your head.


2. When you feel your leg is stretched as far as is comfortably possible, hold that position and have your partner provide resistance for you to push against.

3. Try to push your heel into the floor. Your partner should provide just the right amount of resistance so that you leg doesn't move.

4. Hold the contraction for 10 seconds and relax for 2-3 seconds.

5. Your partner should gently try to increase the stretch after 2-3 seconds of relaxation holding the stretch for 10-15 seconds.


A similar PNF stretching technique is the contract-relax-antagonist-contract or CRAC... ouch - sounds painful, but it isn't with correct technique! Using the example above...

After the first contraction of the hamstrings (agonist) in step 3 the quadriceps (antagonist) would be isometrically contracted and allowed to relax for 20 seconds. Unlike in the first example no further stretch is required. Why?

The action of contracting the antagonist increases relaxation and flexibility in the agonist. The mechanism that controls this action is called reciprocal inhibition. A further stretch can be added at the end of the CRAC technique but the risk of injury may negate any additional benefits.

The same basic principles that apply to Isometric stretching also apply to PNF...


1. Leave 48 hours between PNF stretching routines.

2. Perform only one exercise per muscle group in a session.


3. For each muscle group complete 2-5 sets of the chosen exercise.


4. Each set should consist of one stretch held for 10-15 seconds after the contracting and relaxing phases.


5. PNF stretching is not recommended for anyone under the age of 18.


6. If PNF stretching is to be performed as a separate exercise session, a thorough warm up consisting of 5-10 minutes of light aerobic exercise and some dynamic stretches must precede it.