The Science of

Hamstring Flexibility
Anatomy & Training Techniques

T
ight hamstrings impact your posture, your walking and running gait, and can even
contribute to lower back problems. Since your hamstrings are involved in nearly all
your movement patterns, if left unchecked, the progressive tightening of these
tissues is the norm—but it doesn’t have to be.
Your hamstring range-of-motion is determined by two factors: your nervous system
and the length of your tissues. The Science of Stretching is a targeted approach that
combines exercise physiology research with best practices from yoga, gymnastics, and
dance. The approach is best understood through three principles: wet noodle, breathe-to-
relax, and time under passive tension.

Wet noodle. Muscles stretch best when completely relaxed. When you train for flexibility,
try to relax into the poses as much as possible.

Breathe-to relax (4:8 Breathing). Low breathing, where you double the length of the
exhale, promotes a parasympathetic nervous system response, and dampens your myotatic
stretch reflex. You feel calm and relaxed, and your body doesn’t fight you in the stretch.

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To practice, inhale through your nose to the count of 1-2-3-4, and exhale through your
mouth with a “ha” sound to the count of 8-7-6-5-4-3-2-1.

Time under passive tension. The gating factor for flexibility is time – how long you
spend in these deep poses to create real change in your muscles. Typical Science of
Stretching hold times are 2-5 minutes. Your body will always trend toward inertia, so the
stopwatch is a way to measure, match, and eventually exceed your previous results.

Massage and Foam Rolling

Foam rolling does not improve your hamstring flexibility, but it can help with circulation
and to relieve nervous system tension prior to deep stretching. If you enjoy foam rolling or
any other form of self-massage, you can use it as a short prep before stretching.

Ragdoll Pose
• Stand behind a stool, chair, or coffee table, feet a little wider than your hips
• Soften your knees and hinge forward at your hips
• Place your forearms on the stool/chair in front of you for support
• Drop your head and relax as much as you can here
• Breathe in through your nose for 1-2-3-4, out through your mouth with a
“ha” sound for 8-7-6-5-4-3-2-1
• Stretch at a 7/10 level of perceived intensity, holding the pose for between
2-5 minutes

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