Stretching the hamstrings

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Subject: Stretching the hamstrings

The second most common statement in the gym might be: “I need to stretch my hamstrings.” With the first of course being: “How much do you bench?”

So how do we go about stretching the hamstrings?

The research has some interesting things to say about it.

In a meta-analysis by Decoster et al.¹, it appears that “anything” will work: “…it was difficult to confidently identify 1 (one) most effective hamstring stretching method. Instead, the evidence appears to indicate that hamstring stretching increases range of motion with a variety of stretching techniques, positions, and durations.” And in a separate study by Decoster et al.², standing and supine stretches were found to be equally effective. So there seems to be a wide range of options.

One caveat might be that having an anterior tilt to the pelvis can increase the effectiveness of a hamstring stretch as shown in a study by Sullivan et al.³

But what about stretching decreasing power or strength…I read that on the internet. ;-]

Toes Up Good Morning Stretch from Fabio Zonin

Worrell et al.⁴ studied the effect of hamstring stretching on muscle performance.

Concluding that: “We conclude that increasing hamstring flexibility was effective in increasing selective hamstring isokinetic peak torque values in the open kinetic chain.” They do state that closed chain performance does need to be studied.

And this 2020 study from Wan et al.⁵ showed that hamstring stretching can be an effective intervention without impacting sprinting or strength. Concluding that: “Increasing hamstring flexibility or hamstring strength through exercise interventions increased optimal musculotendinous lengths of the hamstring muscles and, thus, decreased peak musculotendinous strains during sprinting for male athletes.”

Enough theory.

Check out the Toes Up Good Morning Stretch from Fabio Zonin’s excellent Knock ’em Dead online course.

This is an excellent stretch and can enhance your hinge position for barbell deadlifting, and any kettlebell hip hinge, i.e., swing, clean, or snatch.

KNOCK ’EM DEAD

The Ultimate Deadlift Guide for World Class Strength & Skill

By Fabio Zonin, StrongFirst Certified Master Instructor

References

¹Decoster et al., “The Effects of Hamstring Stretching on Range of Motion: A Systematic Literature Review,” Journal of Orthopaedic & Sports Physical Therapy, Published online: June 1, 2005; Volume 35 Issue 6 Pages 377-387

² Decoster et al., “Standing and Supine Hamstring Stretching Are Equally Effective,” Journal of Athletic Training, 2004; 39(4):330–334

³ Sullivan MK, Dejulia JJ, Worrell TW, “Effect of pelvic position and stretching method on hamstring muscle flexibility,” Med Sci Sports Exerc., 1992; 24:1383-1389

⁴ Worrell et al., “Effect of Hamstring Stretching on Hamstring Muscle Performance,” Journal of Orthopaedic & Sports Physical Therapy, September 1994; Volume 20 Number 3

⁵ Wan et al. “Effects of flexibility and strength training on peak hamstring musculotendinous strains during sprinting,” J Sport Health Sci. 2021 Mar; 10(2): 222–229; Published online: Aug 11, 2020

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Subject: Stretching the hamstrings