Isometric Hamstring Stretches

[Looneyas]

What are some good Isometric stretches for the hamstring ,

 

I have my leg up high and using negitive pressure that way , but i dont realy feel it works well.

[KickChick]

This is a real good stretch you can do while watching TV or reading a book. Not sure whether it would be considered isometric per se but uses gravity for resistance.

 

Lie on your back with your legs up against a wall and scooch your butt close to the wall touching the wall. Let your legs relax into a "V" (like the classic V-stretch done on the floor, letting gravity pull the legs apart. Releax into stretch and don't contract leg muscles!

 

Gravity supplies the force, increasing the stretch of the inside of the legs.

 

Spread legs apart further with a gentle pull from both your hands. You will need to in order to overcome some of the friction between the legs and the wall.

 

Who needs expensive leg stretching machines!!! .

[KickChick]

Here is another I have from my class notes:

 

You will need a bench or you could use two chairs with your butt on one chair and the heel of your foot on the other. The bench should be long enough to fit the full length of your leg.

 

Sit on a bench and have your leg comfortably extended out in front of you (your heel should still be on the bench) and the other leg hanging out to the side with the leg bent and the foot flat on the ground.

 

With your leg straight out in front, try to hold on to your outstretched leg with both hands on either side as close as possible to your heel. Keep your back straight, slowly exhale and try to bring your chest to the knee of your outstretched leg. You will feel a real good stretch in your hamstring. Hold this stretch for about 20-30 seconds.

 

Now to incorporate some isometrics into this stretch.... when you get your chest as close as you can to your knee, try and put both hands under the bench by your heel. Now grab on tight with both hands and try to push your heel (keeping your leg straight) down and through the bench.

 

The bench here will provide the resistance, and should isolate the leg and prevent it from moving.

[ZeRo]

yeh ive done that one kickchick. (the bench one) it can be quite painful if you push yourself. take care with that.

[Looneyas]

Thanks guys, given me some ideas, but here is one for you,

 

same aspect as you said with the V against the wall.

 

I use this pully system to do my side splits Isometric stretches and it works and painfull.

 

http://www.looney--toon.com/images/stretching.jpg

 

See if you can work out how its set up. Total cost of my home made stretching machine

 

$10.00.

[Looneyas]

KickChick

 

Ok can u do a Isometric stretch while leg on a bench just above hip level, Now if i keep both legs straight and when i reach to put my chest on knee, can i push the leg downward to get a isometric stretch,

 

Will i have to raise leg higher or just try to get chest closer to get the best isometric stretch of the hamstring.

 

BTW - Calf stretching what important factor does it have on being able to perform the front splits.

[kchenault]

Who needs expensive leg stretching machines!!! .

 

I DO! THANK YOU VERY LITTLE!

[ZeRo]

i wouldnt mind getting one, but that aint gonna happen. i just use my bro to push my legs apart into a box splits.

[KickChick]

Ken very funny!

 

Reallly it should be chest to leg (your leg should not move, try to physically push your heel keeping leg straight, downward "through" the bench)... but you should be able to "feel" what is best for you.

 

Really it is best to stretch the calves before the hamstrings...

 

With your leg extended directly in front of you, face your leg and bend it slightly. Place your hands around the heel of your foot and gently pull back so that you force yourself to flex your foot as much as possible. Hold this stretch for about 20-30 seconds and breathe thru the stretch.

 

To do this isometrically.....in this same position, use your hands to try and force the ball (and toes) of your foot to go back further while at the same time using your calf muscles to try and straighten your foot and leg. You should be resisting enough with your hands so that no actual foot (or leg) motion takes place.

[BlackBeauty]

I have bad knees (diagnosed with chondromalatia patella) - hamstring stretches are painful for me because 1. i'm very flexible, 2. my knees easily hyperextend, 3. when doing traditional hamstring stretches I get enormous amounts of pain posterior to my patella. Anyone got any other suggestions for my situation? I sometimes try the bench stretch that KickChick mentioned but have to have a rolled up towel under my knee at all times which, for my flexibility, doesn't provide me with as much of a stretch....