Dynamic Hamstring Stretch

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Some Common Misconceptions About Stretching _ Static stretching • Does not diminish the magnitude of delayed-onset muscle soreness (PMID #21735398), • Does not in and of itself help prevent injury (PMID #24100287), and • Does not increase muscle length via plastic deformation, or permanent lasting change in connective tissue (PMID #20075147). _ In the above video I'm demonstrating an alternative exercise to having one's hamstrings being passively stretched by a clinician. By supporting myself in a single leg RDL position and gently rocking back and forth, I'm acclimating myself to neurological tension in the posterior leg that is so often mistaken for a "tight" hamstring muscle length issue. Proprioception through my foot (which should be barefoot btw) further helps familiarize my nervous system with the feeling of my hip being in flexion, and subsequently my range of motion increases due to this increased tolerance of stretch--a neurological mechanism for increased ROM that is also better supported than the plastic deformation theory (PMID #20075147). _ Practically speaking, performing this active movement can have better carryover effects than passive stretching into activities like bending at your waist, tying your shoe, picking stuff off the ground, forward reaching, etc. _ Patients, try opting for stuff like this more often than getting that 10 minute post-session hamstring/piriformis/quadriceps/calf stretch combo on the table at the end that everyone seems to get regardless of injury. Work on increasing your body's ability to get into functionally relevant positions rather than being a passive recipient of manual stretching. The latter isn't necessarily bad for you, but is it really the best use of your time if it's not actually doing those aforementioned bullet points above?

A post shared by PhysioStrength (@physiostrengthnyc) on Sep 4, 2018 at 3:44am PDT

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