Скачать или смотреть Want Flexible Hamstrings A 3 Step Simple Sequence to Increase Flexibility

Improve your hamstring flexibility with this simple 3-step sequence you can do at home or at the gym. In this video, we break down exactly how to loosen tight hamstrings, get proper blood flow to the muscles, and stretch the entire back-side chain for real, lasting results.

You’ll learn:

1. How to loosen the hamstrings
We use a lacrosse ball to release three key areas (or “gutters”) of the hamstring—outside, middle, and inside—to help the muscles glide and relax.

2. How to get blood flow to the right muscles
A proper hip-hinge movement helps your hamstrings activate and prepares them for stretching. This step also helps the muscle spindle relax so you can stretch more effectively.

3. How to stretch the full posterior chain
We show you a cross-body stretch that targets not just the hamstrings but the entire line of tissue from your feet to your head. This helps you get real flexibility—not just temporary relief.

Do this full sequence twice a day for two weeks and you should start to feel real improvements in your flexibility.

In this video:
00:13 – The Secret Most People Miss
00:18 – How the 3 Steps Work Together

STEP 1 – Loosen the Hamstrings
00:27 – Targeting the Three Hamstring “Gutters”
00:49 – Using a Lacrosse Ball for Release
01:09 – Best Surfaces to Use (Box, Chair, Countertop)
01:30 – Lower Third Hamstring Release
02:12 – Middle Hamstring Release
02:26 – Inside Hamstring Release
02:47 – Total of 30 Releases

STEP 2 – Get Blood Flow to the Hamstrings
02:55 – Transition to Step 2
03:03 – Hip Hinge Activation
03:26 – Avoiding Common Form Mistakes
03:47 – Feeling It in the Right Muscles
04:07 – Purpose of the Hip Hinge

STEP 3 – Stretch the Full Posterior Chain
05:10 – Why You Don’t Stretch the Hamstrings Alone
05:32 – Cross-Body Stretch Setup
05:49 – Reaching Across to the Opposite Foot
06:13 – Breathing Into the Stretch
06:31 – Switching Sides
06:45 – Why This Works for the Whole Chain

Final Notes
07:31 – Review of the 3 Steps
Loosen → Blood flow → Lengthen.
07:50 – How Often to Do the Routine
Twice a day for two weeks for real flexibility improvements.

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DISCLAIMER:
Any information available at this channel is intended for general guidance only and must never be considered a substitute for advice provided by a physician, medical provider or physical therapist. RPM Physical Therapy will not be liable for any injuries that happened due to performing any exercises or advice on this channel. Always seek the advice of your physician or other qualified healthcare professional with questions about your medical condition or to diagnose any conditions.