This Stretching Score can Optimize Your Technique

 

Workout to Improved Flexibility and Reduce Back Pain

Video taken from the channel: Sleek Technique


 

PNF Stretching Routine & Techniques How To Contract Hold Relax

Video taken from the channel: Criticalbench


 

The Proper Technique for the Seated Hamstring Stretch: 3D Animation of Muscles in Motion

Video taken from the channel: Muscle and Motion


 

PROFESSIONAL STRETCHING TECHNIQUES | Cirque Workouts by Cirque du Soleil

Video taken from the channel: Cirque du Soleil


 

Kinesiological Stretching Sample Exercise See What Kinesiological Stretching Techniques Can do

Video taken from the channel: Elasticsteel


 

Gracilis Stretch: Stretching Techniques

Video taken from the channel: eHowFitness


 

PNF Stretching Technique For Chest and Shoulder

Video taken from the channel: OcraMed Health


Positive score: elbow bends backward more than 10 degrees (1 point per arm). Straighten your knee as much as possible. Positive score: knee bends backward more than 10 degrees (1 point per leg).

Bend your thumb back toward your forearm. Positive score: thumb touches forearm (1 point per hand). Acute stretching immediately before sport or exercise may actually hinder, rather than improve, sport performance, suggests a review of research data.

In contrast, a program of regular stretching seems to improve many aspects of sport performance, probably by increasing muscle strength, reported Dr. Ian Shrier of SMBD-Jewish General Hospital in. Stretching can help increase your overall flexibility, but it may also help improve your posture, manage pain caused by tight muscles and help you stay balanced. Since muscles come in pairs that ideally counterbalance each other, stretching and strengthening the muscles opposite the ones that always seem tight might help. It ensures your muscles are well-supplied with oxygen, promoting optimal flexibility and efficiency.

Dynamic stretching, however, can only optimize your current level of flexibility. Static stretching is still vital in maintaining and improving your body’s level of overall flexibility just not right before an activity. Ways to Improve Doing a Sit & Reach Test. The sit and reach is a fitness test that measures the flexibility of your hamstrings, lower back and glutes.

To perform the test, sit on the floor with your legs extended out in front of you and your feet against the edge of a sit-and-reach box. With arms extended out in. Aggressive goal-setting can actually do more to hurt your practice than help it.

Pursuing a too-hard goal may cause you to make short-sighted decisions in the moment. This can lead to injuries or other setbacks. This is an excerpt from Stretching Your Boundaries by Al Kavadlo. Q&A with Al Kavadlo. A massage can be very relaxing, and a Swedish-style session will improve circulation and can help you lengthen your muscles.

T here are also many massage techniques and manual therapies that can treat structural and postural conditions, like trigger point therapy, Rolfing, and myofascial release, to. Fortunately, there are exercises that can help maintain and increase lung capacity, making it easier to keep your lungs healthy and get your body the oxygen it. Stretching Tight Neural Tissue: can be accomplished through PNF stretching and other techniques provided by both a physical therapist or yourself manually. Probably the most common stretching technique is static stretching.

This technique can be affective in mitigating the stretch reflex if held for a long enough period of time. 10 weeks of lower extremity stretching exercises are effective in improving Single limb stance time and berg balance score so lower extremity stretching exercises are effective in improving balance and thereby decreasing falls in elderly.

List of related literature:

Although this technique gained a lot of popularity several years ago, studies have suggested that it is no more effective at increasing ROM than static stretching.

“Netter's Sports Medicine E-Book” by Christopher Madden, Margot Putukian, Eric McCarty, Craig Young
from Netter’s Sports Medicine E-Book
by Christopher Madden, Margot Putukian, et. al.
Elsevier Health Sciences, 2017

This technique has been applied to raw score matrices.

“The Measurement of Meaning” by Charles Egerton Osgood, George J. Suci, Percy H. Tannenbaum
from The Measurement of Meaning
by Charles Egerton Osgood, George J. Suci, Percy H. Tannenbaum
University of Illinois Press, 1957

It does not directly optimize any global scoring function of alignment correctness.

“BIOINFORMATICS: METHODS AND APPLICATIONS: (Genomics, Proteomics and Drug Discovery)” by S. C. RASTOGI, NAMITA MENDIRATTA, PARAG RASTOGI
from BIOINFORMATICS: METHODS AND APPLICATIONS: (Genomics, Proteomics and Drug Discovery)
by S. C. RASTOGI, NAMITA MENDIRATTA, PARAG RASTOGI
PHI Learning, 2013

Does stretching improve performance?

“Sports Medicine: Study Guide and Review for Boards” by Jonathan T. Finnoff, DO, Mark A. Harrast, MD
from Sports Medicine: Study Guide and Review for Boards
by Jonathan T. Finnoff, DO, Mark A. Harrast, MD
Springer Publishing Company, 2011

We rescale these scores using a simple stretching technique:

“Python: Deeper Insights into Machine Learning” by Sebastian Raschka, David Julian, John Hearty
from Python: Deeper Insights into Machine Learning
by Sebastian Raschka, David Julian, John Hearty
Packt Publishing, 2016

Most of the studies comparing static, ballistic, and PNF stretching have reported greater increases in ROM with PNF stretching than with static or ballistic stretching.

“Bending the Aging Curve: The Complete Exercise Guide for Older Adults” by Joseph F. Signorile
from Bending the Aging Curve: The Complete Exercise Guide for Older Adults
by Joseph F. Signorile
Human Kinetics, 2011

Conversely, a decrease in the intensity of a stretching program lowers the ability to stretch.

“Science of Flexibility” by Michael J. Alter
from Science of Flexibility
by Michael J. Alter
Human Kinetics, 2004

It was found that giving the program a preferred length of 10 notes yielded the optimal level of performance.

“The Cognition of Basic Musical Structures” by David Temperley
from The Cognition of Basic Musical Structures
by David Temperley
MIT Press, 2004

If the score is low, function can usually be improved through flexibility exercises.

“Optimal Muscle Training” by Ken Kinakin
from Optimal Muscle Training
by Ken Kinakin
Human Kinetics, 2009

This leads to great improvements over regular time stretching algorithms.

“DAFX Digital Audio Effects” by Udo Zölzer, Xavier Amatriain, Daniel Arfib, Jordi Bonada, Giovanni De Poli, Pierre Dutilleux, Gianpaolo Evangelista, Florian Keiler, Alex Loscos, Davide Rocchesso, Mark Sandler, Xavier Serra, Todor Todoroff
from DAFX Digital Audio Effects
by Udo Zölzer, Xavier Amatriain, et. al.
John Wiley & Sons, 2002

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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24 comments

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  • sitting hamstring stretch is acceptable when preceded by same stretch with knees bent stretching the low back lumbars first. Then straighten leg to engage hamstrings. 90 degree flexion is average. 180 would be normal (full range of normal motion)

  • Seriously my right one feels so much tighter than my left.. It hurts to stretch
    Its been hindering me to get any progress done but its been years that it has been like this
    Is the pain to be accepted and followed through with or is this a sign of injury?

  • Sorry, but this is only partly true. The limitation that makes people round their back and irritate their spine does not come just from “under average” or “normal” hamstring length. Rather, it comes from tight/spasming muscles around the butt and front hips and spinal erector muscles too weak to stretch out the properly (the action commonly described as “raising the sternum”) in forward bending position (rather, the vertebrae “collapse” onto themselves as shown).

    So it’s true that you should avoid this stretch (or just don’t bend deeply) if you can’t maintain a stable straight spine while bending forward, but the reason is not your short hamstrings. The proof is in the fact that adding other stretches that don’t target the hamstrings, but rather the hip area, adductors, groin and what not will allow you to bend forward much more deeply with comfort and without rounding the spine.

  • Just did these stretches… The sides of my knees hit the floor and I felt no stretch at all… Guess those years of horse back riding loosened them up!!!!!

  • We have included a link to this video on our website so that disabled people can find it more easily. If you like the idea please spread the word and feel free to submit additional relevant links. http://www.showmetheaccess.co.uk/

  • I have been on your site, logged in with name and email, and found NO NEXT PART. This video is a statement of the problem, not, as stated in the video title, “The proper technique for the Seated Hamstring Stretch…” Folks, this is not the way to sell your products. Clickbait does not build trust.

  • Working on my flexibility and this is the muscle that’s taking the longest to make progress with. It feels like a metal rod and it uncomfortable to stretch.

  • I overstretched my gracilis while working out. I rested for three weeks and then followed with slight walking and some exercises. Should I do this stretch? Or should I rest more? Someone please please please help!

  • I can do the first stretch till my knees touch the floor and I can lay my head on the floor. The sad thing is I can’t do the second one. I’m like an old person that lacks flexibility

  • Really helpfull video guys!
    I would like to see this kind of videos but for the diferents disciplines. For example, im a juggler and i need to intensify the streching in my back and shoulders and im not really sure if im doing it properly.
    Thanks for your videos!

  • May I suggest that you add voice over instead of music? Is hard to read and watch the images at the same.time. I have to pause and enlarge image continuesly.

  • Believe me, that comes handy when you’re handing your kids their sipping cups or trying to console them with your favorite toys in the car within seconds. Hey I’m not quite fit but I contort my arms just to be able to reach the backseat for a crying toddler. I got used to it. Motivation to console.

  • Even though I am not limber enough to do some of these positions Eric demonstrated, I like his professional manner/attitude since it motivates me to stay fit & exercise safely.

  • You have many great videos on channel, and good anatomical knowledge. But you don’t have to be too wise to find out that his back is not on the groung after deeper rotation. I can do it like nothing, when I don’t have my back straight and I am tight in those areas.

  • Too bad. The LOUD music and fast clips are really disturbing. Sometimes it’s even hard to hear what he is saying, just listen at 7:21! really bad. Especially annoying if you watch several of these clips. There is at least 1min 30 sec+ of unrelated footage and music on this clip, I think even more on some of the other clips. Redo, and talk to the editing guy. Sorry, but I’m unsubscribing unless changed.

  • I can exercise what I believe is required however; I do not want my back side to look and/or feel big like those celebrities. I’m into a tight back side. Any feed-back?

  • I think I finally found my culprit, this muscle has been sore and extremely tight for me for years, is it also true that it can radiate a bit into the more inner adhesions of the hip?

  • CLICKBAIT…. three minutes of annoying music and they DO NOT give you their theoretical “PROPER TECHNIQUE” they just waste 3 minutes of your time and then tell you you have to download their app and open an account….. If they’re dishonest like that, how honest or competent must their service be… I’m skipping them! Anyway, the post is 6 years old but people might still see it now (like me). Get a technique for free here: https://lowbackpainprogram.com/tight-hamstrings (I have no connection to them!)

  • That first stretch… “about an inch and a half from the pubic.” Looks like your heels are more like a foot away? Did I misunderstand?

  • A good modification would be to completely extend the knees while on the floor and flexing at the hip more while the back is straight and not bending downwards. (Physio Student here)

  • Do not force or impulse stretches. Sudden stretching or bouncing results in tendon reflex contracting the muscle. Stretch must be constant and steady to relax. Cool graphics, though.

  • The great solution to do forward bending pose, first warm up your body with Sun salutation then keep practicing gradually, and, never force yourself, otherwise, the consequence will be worst

  • Hi Paul, looking to buy your elastic steel kick mastery programme. But I’m currently doing a programme called DCT for pelvic pain (you can google search it if you like). It’s a resistance stretching based programme. Stretching while strengthening the muscles. Is your programme resistant stretching/would it help with all this? Thank you