Advice on Flexibility Exercises/ Back Exercises and Hamstring Stretches

culabula88

I am looking for advice about what kind of stretches/exercises i could do to improve my flexibility.
I am also looking for exercises to alliviate pain to my lower back which I get sometimes after training.
Finally, I am doing a good bit of running at the moment , however as the season progresses I am worried that unless I do proper hamstring stretches now as am training , i could cause myself now or later on?

All suggestions and advice are welcome.

Diairist

Try Bikram Yoga classes if they're nearby!

Hanley

What sort of lower back pain are we talking?? Is it after lifting weights? Is it just a pumped uncomfortable pain that goes away?

My absolutle favourite method of increasing hamstring flexability is stiff leg deadlifts. It might sound a bit crazy but hear me out....

With SLDL you really need to keep your lower back arched hard at all times. This is the position that'll put the greatest stretch on your hamstrings. The weight will also "pull" you into the stretch. This worked so well with Malteaser. Before she started training she could barely reach down to mid shin, but now without doing any other real flexability or stretching outside of lifting she can comfortably touch the floor with her legs straigh. Which is no mean feat when you've an inside lef of 34 or 45 inches at 5'10ish.

Most people you see "stretching" end up all rounded over. Ask someone who can touch their toes normally to keep a straight back and do it and they'll be in for a shock. I can put both my hands flat on the ground with my back rounded and legs straight, but can barely get my fingers to my ankles with my back flat!

davyjose

Hip flexors and hamstring stretches are probably best for lower back. A lot of people with poor back flexibility always bend from the lumbar area of the back. You want to try to increase flexibility in the thoracic spine also. To be honest, yoga would be a good idea for this, if you've time.

Mikel

Hanley wrote: »

Most people you see "stretching" end up all rounded over. Ask someone who can touch their toes normally to keep a straight back and do it and they'll be in for a shock. I can put both my hands flat on the ground with my back rounded and legs straight, but can barely get my fingers to my ankles with my back flat!

I remember reading that the typical bend over and touch the toes stretch actually stretches the back in a dangerous way, the alternative is the 'good morning' stretch with a flat back, I can't remember now where I saw that

thirtyfoot

Also, for dynamic flexibility there is nothing better for hamstring, back and hip-flexors than the many variations of walking hurdle drills.

What event do you run at and where do you train?

estebancambias

Ok, go to any window sill and face away from it. Then grab the underneath part, tilt your back and head back as far as possible.

BossArky

culabula88 wrote: »

I am also looking for exercises to alliviate pain to my lower back which I get sometimes after training.

A few years ago in my ignorance I did no real lower back work when in the gym. I used to do heaps of bench pressing and lat pull downs. My lower back used to be pretty sore - nothing major but kind of annoyingly strained.

I don't get this since I started deadlifting. Maybe try and incorporate some of those into your workout program. I'm not sure from your original message if you do currently workout in a gym or just run.

Ginny

I used to have major hamstring trouble when I did kickboxing, the best thing I found for it was yoga, increased my flexibility 100% sorted the problem right out.

I've foun yoga really good for flexibility, especially in those areas.