Four weeks in a row and all I’ve given you are great hamstring stretches, WTF?!  And, once again, I release each blog with a sense of purpose; developing your fundamental understanding of flexibility training.  I have to add another key element, possibly one that is VERY important in the grand scheme of things.  Your pacing.

How you get in and out of your stretches is the most important element, because if you go too fast, you will undo all the work you have done.  Going into and out of a stretch, be SLOW.  I mean slow as possible.  When weight training, you want to keep your strength endurance gains by staying consistent with increasing your intensity and volume with every workout.  The same could be said with every stretch routine, but in order for the stretch to truly set in, you must be slow in and out of your positions.  Every time that you pop back into a position, do so slowly and creeping ever deeper into the hold.  With the practice of a movement, you should improve by getting into that position more and more.  Keep those “gains” by getting into and out of the position slow.

LYING HAMSTRING STRETCH (with towel assist):
Lie flat on your back with your knees bent and your feet placed into the ground.  Grasp a towel with each end in opposite hands.  Support one heel in the middle of the towel, extend one leg toward the ceiling, flexing your toes toward your knees, pressing your heel upward and straightening your knee.  Gently pull both ends of the towel, guiding your leg further up to the ceiling and back toward your body.  To deepen your stretch, allow your other leg to flatten out onto the floor. Repeat on the other for 2 sets of 30 seconds each.

-Dale L. Roberts
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You should consult a qualified medical professional before starting this or any other health & fitness program.  As with any exercise or diet program, if at any time you experience any discomfort, pain or duress of any sort, stop immediately and consult your physician.  The creators, producers, participants, advertisers and distributors of this program disclaim any liabilities or losses in connection with the exercises or advice herein.  Any equipment or workout area that is used should be thoroughly inspected as free of danger, flaw or compromise, ahead of use and the user assumes all responsibility when performing any movements contained in this blog.