Need tips on improving flaxibility/range of motion???

**LS2 Powered** · 06-14-2007, 03:15 AM

Does anyone have any input on how I can work at improving my flexibility, specifically in the hamstrings and lower back?

A lot of the local PDs have a straight-leg sit and reach test as part of the physical. Usually they use a yard stick to measure, with a certain number placed even with the toes (standards range from a couple inches before the toes to 1 or 2 beyond).

My problem is that while i'm 6 feet tall, my leg/torso ratio is a little higher than normal, thus, my toes are a LONG way away while i'm sitting on the floor. Currently, I can calmly lean forward far enough to touch my toes (without lunging), but I can't even remotely hold the position and I can't reach past my toes at all witout passing from discomfort into REAL pain.

Now I always stretch my hamstrings on the boards before hockey games, but that's obviously just to loosen up and prevent pulling them

I need a good routine that'll help get me more comfortable about the test. What static positions? how many sets? how often? etc etc

Any ideas?

**Broken5hift** · 06-14-2007, 08:42 AM

i had to do stretches like this when i fucked up my back really badly. its easier to post pics of the stretches than to explain them. lemme see what i can find

**97TurboDSM** · 11-07-2007, 11:30 PM

i know this is an old thread but static stretching really isnt good for you at all...post up if you found some good stretches to help you out cause my flexibility sucks balls

**alexf20c** · 11-07-2007, 11:54 PM

flexibility*

**CHAOS** · 11-08-2007, 06:56 AM

i am surprisingly flexible for a dude my size... i chalk that up to 1 thing... stretching all the time... when i used to break dance alot... i would stretch every morning when i woke up... and every night before i went to bed...

as far as what stretches to do... you could try sitting on the floor with your feet on the wall... and slowly spreading them further and inching ur ass closer to the wall... that will hold your feet in position and hold the stretch easier...

a similar stretch to that is to put the bottom of ur feet together and pull them into ur crotch and lean foward over ur legs, this gets a large number of muscles...

the good ol' standard of standing up straight and reaching for your toes will work over time.. it just takes a while to get really flexible with that...

you could also try a standing split kind of thing... spread ur feet as far as you can and then lean over to one side ... kinda making a 7 shape with your legs... do that both legs, and then come back to the center and just cross ur arms to ur chest and lean over, this will stretch a good number of groups as well...

there are more but i dont feel like explaining right now lol

**Vertabreaker** · 11-08-2007, 08:06 AM

Sit on the floor with your back to a wall. Use a T-shirt around the end of your foot to bring your foot/toes back...then stretch foward slowly as you pull your foot back. It'll give your hammys the best stretch they've ever felt.

06-14-2007, 03:15 AM	#1 (permalink)
LS2 Powered my mom has the same car Join Date: Jun 2006 Location: Long Island, NY Posts: 2,452	Need tips on improving flaxibility/range of motion??? Does anyone have any input on how I can work at improving my flexibility, specifically in the hamstrings and lower back? A lot of the local PDs have a straight-leg sit and reach test as part of the physical. Usually they use a yard stick to measure, with a certain number placed even with the toes (standards range from a couple inches before the toes to 1 or 2 beyond). My problem is that while i'm 6 feet tall, my leg/torso ratio is a little higher than normal, thus, my toes are a LONG way away while i'm sitting on the floor. Currently, I can calmly lean forward far enough to touch my toes (without lunging), but I can't even remotely hold the position and I can't reach past my toes at all witout passing from discomfort into REAL pain. Now I always stretch my hamstrings on the boards before hockey games, but that's obviously just to loosen up and prevent pulling them I need a good routine that'll help get me more comfortable about the test. What static positions? how many sets? how often? etc etc Any ideas? __________________

11-08-2007, 06:56 AM	#5 (permalink)
CHAOS SOT Screwdriver Goes Where Mod Join Date: Jul 2007 Location: Fucking Bullshit. Posts: 20,254 gXboxLive Leaderboard: 44^th	i am surprisingly flexible for a dude my size... i chalk that up to 1 thing... stretching all the time... when i used to break dance alot... i would stretch every morning when i woke up... and every night before i went to bed... as far as what stretches to do... you could try sitting on the floor with your feet on the wall... and slowly spreading them further and inching ur ass closer to the wall... that will hold your feet in position and hold the stretch easier... a similar stretch to that is to put the bottom of ur feet together and pull them into ur crotch and lean foward over ur legs, this gets a large number of muscles... the good ol' standard of standing up straight and reaching for your toes will work over time.. it just takes a while to get really flexible with that... you could also try a standing split kind of thing... spread ur feet as far as you can and then lean over to one side ... kinda making a 7 shape with your legs... do that both legs, and then come back to the center and just cross ur arms to ur chest and lean over, this will stretch a good number of groups as well... there are more but i dont feel like explaining right now lol __________________ SOT - you aint... no goon.

11-08-2007, 08:06 AM	#6 (permalink)
Vertabreaker SOT N3rd Mod +1 Join Date: Aug 2007 Location: The phone booth across the street Posts: 10,359 gXboxLive Leaderboard: 59^th	Sit on the floor with your back to a wall. Use a T-shirt around the end of your foot to bring your foot/toes back...then stretch foward slowly as you pull your foot back. It'll give your hammys the best stretch they've ever felt. __________________ Every man dies, not every man really lives.

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06-14-2007, 08:42 AM	#2 (permalink)
Broken5hift SOT Administrator Join Date: May 2006 Location: 345T C045t Posts: 26,280 gXboxLive Leaderboard: 27^th	i had to do stretches like this when i fucked up my back really badly. its easier to post pics of the stretches than to explain them. lemme see what i can find

11-07-2007, 11:30 PM	#3 (permalink)
97TurboDSM SOT Senior Member Join Date: Jul 2006 Posts: 1,841	i know this is an old thread but static stretching really isnt good for you at all...post up if you found some good stretches to help you out cause my flexibility sucks balls