Flexiblity

corribdude

I'm looking to increase my flexiblity - at the moment I can't get near touching my toes with my legs straight, and I can't bring my knees all the way up to my chest if I'm lying on my back. I think my hamstring and lower back muscles are too tight. Are there any stretching exercises I can do that help with my flexiblity?

Al_Fernz

I've found a positive correlation between getting stonger and more flexible in the whole hamstring-posterior chain region. Conventional and stiff leg deadlifts and reverse hyperextensions have really helped this region.

I've also been stretching a lot too. I would recommend dynamic stretches before your exercise and static stretches after. Don't static stretch before because you will not be fully warmed up and risk a chance of injury.

When doing static stretchs make sure to hold them for at least 30-40 seconds and progresssively go deeper. A stretching partner is always a good idea if you can.

Out of curiousity - why are you looking to increase flexibility?

corribdude

Because Im too stiff and I'm probably gonna keep getting stiffer if I dont do something about it. I dropped deadlifts from my weights regime because I think I was doing them incorrectly due to being too stiff in the lower back/hamstring area. So are there any exercises in particular you could recommend.

Al_Fernz

Hypers, reverse hypers, glute ham raises and back extensions will all help. IMO you should get somebody with competant experience to show you how to do both stiff leg and conventional deadlifts tho.

Pub07

Hmm, sounds like me OP, flexibility was never my strong point but Ive loosened up a little bit after no exercise for a week due to illness. My hamstrings are just too tight and I have started stretching them a couple of times a day. At the moment when I try and touch my toes my body goes as far as a 90 degree angle with my legs and then tight hamstrings prevent any further movement. Has anybody been this inflexible and through stretching managed to touch their toes while bringing their body well past the 90 degree mark...that is head touching knees or almost touching them?

littlefriend

Obviously you should stretch before starting to work out but this type of stretching isn't really going to get you anywhere. When you are finished exercising then work on stretching. Hold each stretch for at least 5 but preferably 10 seconds. Also I think I remember reading that doing the same stretch more than 5 times at any one time is pointless.
To stretch hamstrings personally I would start by sitting on the floor and keeping my back straight try to get my chest onto my thighs. Touching your toes isn't really the aim.
I'm saying these things from a gymnastic background. Do a search for basic gymnastic stretches and you should find a lot of stuff. Keep it fairly simple though. You will progress quickly at the start - getting into box splits might take a while longer.

littlefriend

http://www.oracle-base.com/flexibility/

that should give you more than enough to go on with

Roper

Some good info here ww.stadion.com

It sounds silly but regular stretching is the best way to get flexible. Look up PNF or procioceptive neuromuscular facilitation stretching which gave me the best results in a short space of time.

Sore stiff hams and back muscles are the product of deadlifting whether you can wrap your leg around your head or if you can't touch your knee.