twan Posted September 30, 2008 Share Posted September 30, 2008 Hi everyone, I have a huge flexibility problem in my lower back/hamstrings. I cannot even sit on the floor with my legs straight out and my back straight. How can I improve my flexibility (pike stretch,etc...) with this minimum kind of flexibility. I know Coach answered something like this in a previous topic and said something about weighted pikes, windmills, etc... The biggest problem is that I don't completely understand it. Maybe someone has a video of it on youtube or something.Could you just give me some tips that increased your lower back/hamstring flexibility fast?thx in advance Link to comment Share on other sites More sharing options...
Blairbob Posted September 30, 2008 Share Posted September 30, 2008 http://drillsandskills.com/stretching/Splits/sp002 You can also try to hang from a bar and simply swing back and forth with your hips piking. Also look into foam roller/tennis ball massaging your hammies. Link to comment Share on other sites More sharing options...
griffdrc Posted September 30, 2008 Share Posted September 30, 2008 i've had this problem... here are some things that helped me....stretching several times a dayfoam rollers are amazingleg raises (trying to lift them as high as you can) on a dip bari also had to stay away from heavy lower body lifting like sqauts and deadlifts...i use to not be able to sit up if my legs were out straight in front on me on the floor... i can now almost get my nose to knees and easily touch my toes...it takes time... don't rush it but it can happen if you work at it... Link to comment Share on other sites More sharing options...
George Launchbury Posted October 1, 2008 Share Posted October 1, 2008 ...However working on stiff-legged deadlifts, with the bias toward increasing ROM (rather than weight) and pausing at the lowest point would be beneficial. Use good form, as always.George. Link to comment Share on other sites More sharing options...
Blairbob Posted October 1, 2008 Share Posted October 1, 2008 Actually, George I do that when I do Good Mornings for flexibility. I start off with 10 either weighted bar only or a stick up and down. Then I hold at the bottom for this period in seconds and come up. Of course, I could probably throw out 10 and 20s periods and call it done and maybe go past 60-90s. 10s 15s 20s 30s 45s Link to comment Share on other sites More sharing options...
sasquatch Posted January 19, 2009 Share Posted January 19, 2009 Doing the weighted pike, or good morning stretches, are really helping me with my pike flexibility.At first I never did them with weight because I thought I should learn it without it, but the weight actually makes it easier to get lower into the stretch. Link to comment Share on other sites More sharing options...
Coach Sommer Posted January 20, 2009 Share Posted January 20, 2009 Jefferson Curls are an excellent addition to Weighted Pike Stretches. They may either be worked separately or you could use the Jefferson Curl during the ascent/descent of the Weighted Pike Stretch.Yours in Fitness,Coach Sommer Link to comment Share on other sites More sharing options...
Recommended Posts
Please sign in to comment
You will be able to leave a comment after signing in
Sign In Now