How I Doubled My Hamstring Flexibility In 4 Weeks

Image by Dan4th

Flexibility is a hugely important attribute for anyone who is self-defense minded. Not only does it decrease risk of injury, but it increases our overall mobility. Mobility is key to surviving a violent assault. If you ever find yourself in a gunfight where you need to maneuver around cover or concealment or even find yourself entangled with your attacker, flexibility will certainly come in handy.

My own flexibility has always been above average. Training in karate from my youth has given me the skill and flexibility to kick to my own head height without too much difficulty. Despite my relatively good flexibility, on a good day with a great warm up and a lot of stretching, I might do a little better than just touching my toes.

When I sat on the ground and attempted to touch my toes, if I was lucky, I could barely touch my toes with my fingers. Embarrassingly, I couldn’t even sit straight up with my legs outstretched, instead I naturally needed to lean back.

One of my goals for 2012 was to improve this stretch. My measurable goal was to be able to comfortably place my palms on the floor out in front of me stretching from the standing position. As a corollary to this, I wanted to be able to reach my hands past my feet when sitting, and outright grasp the balls of my feet.

How I got there

I was quite surprised to reach my goal much faster than I had expected and with relatively little effort.

I started my path to improve my flexibility by following this guide with a three minute stretching routine. It offers several tips for loosening up and boosting your stretch. I found very quickly that by elevating my heels, I was able to add several inches to my stretch. This quick improvement that occurred literally in a several minute period was a huge boost and helped me get psyched about improving. With all goals, seeing measurable progress is one of the best motivators.

This short three minute workout would become a part of my warmup for the next week or two, and served as a great starting point to get me moving in the right direction.

So how did I really reach my goal in only four weeks?

Surprise, surprise – I stretched.

Every chance I could get, I worked on this stretch. At least a half-dozen times a day I would get up from my workstation, turn to face outwards in my cubical, and work on touching my toes.

For anyone unfamiliar with good stretching practice, here is what I would recommend:

  1. Take a deep breath, relax, and hang.
  2. Exhale on the way down.
  3. Hold for 5 seconds and then press gradually and try to get a little further.
  4. Hold for another 5 seconds.
  5. Bend your knees and then stand up.

Rinse, and repeat a few times each session. That is really all it took. Five times a day, five days a week for four weeks is 100 sets. Push yourself a little further each time. You only need to make a 1% improvement each session. If you are trying to add 6 inches to your stretch, you need to improve only slightly more than 1/20th of an inch per session.

For me the results were incredible. I achieved my objective. I went from just being able to touch my toes to getting my palms completely on the floor. Stretching on the floor, I can now more than just touch my toes, but get my hands entirely past my feet. No small improvement, and it took just a little diligence over a short period of time.

Give it a try, and tell me how you do.

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