Happy Monday everyone!

Been exercising more than I have in two years with my workload decreasing. The business is doing great and it’s not enabling to truly practice all the knowledge I have attained upon myself effectively to get in the best shape of my life! I feel as though I’m having my own personal renaissance!

Anyway, I decided I would put up a technique this week to help improve gait dynamics as well as vertical leaping. The technique shown on the video below covers one of the most crucial areas of influence upon hip extension: the Hamstrings.

The hamstrings have been proving to be a very influential region as I have been attempting to create better functional mechanics with my students. Since this region (knee/femur) of the body is in a flexed position while sitting, the brain eventually wires in that they should remain flexed under most circumstances. This will usually lead to excessive sheering force upon the patellar tendon during squats, running or any other functional activities including leg function. Another influence directly comes from an inhibitory process of hip flexor dominance impeding hip extension. When the glutes and hamstrings attempt to work on extension after the hip flexors have been impeding, they will be incapable of working on their primary function. What will then ensue is a hyper extension (secondary function) in the pelvis along with flexion at the knee. The flexion at the knee will be present as a result of hamstring tightness. By releasing the tension in this region of the lower body, it will enable us to counter act the dysfunctional environment that created this imbalance in the first place. The technique in the video before will mostly address the knee flexion issue while partially addressing the hip hyper extension problem



Hey guys. This is Naudi’s Functional Patterns and for today’s video exercise tutorial, I’m going to be running you through a technique to help improve hamstring mobility.

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This region of the body generally tends to get very bound up directly as a result of hip flexor dominance leading to poor gluteal activation. When these get tight, your glutes get weak, hamstrings oftentimes can become a compensator. Although not all the hamstrings are going to be tight, there are certain ones that will be.

Specifically speaking, when you go into a squat phase, the ones that are going to restrict you from kind of dropping your butt back into a squat in a functional position or if you’re in a gait stance and you’re actually trying to get the load sequence out of the hamstring.

This region of the body will also be really important towards building the explosiveness of your jumps because when you get to the bottom of a squat, what the hamstrings should be doing is actually getting a good tug. Almost like when you’re stretching a rubber-band out as far as it can go. Once you get a rubber-band and you stretch it to its furthest point, it wants to automatically react.
Say if I’m in a squat and I’m dropping my butt back in this direction, right now I’m feeling the tension. What that will automatically promote is a contraction mechanism where it wants to engage. Therefore, when I stretch this thing out, what then follows, after it stretches to the maximum point, is a gluteal activation almost done on an intrinsic level. The more that we can develop that hamstring mobility the better off we’re going to be in terms of functional movement dynamics.

All we’re really going to need is just a PVC pipe and we’ll need a wall. What I’ll have you do is just scooting your butt all the way back to the wall. I want to try to keep this as flat as possible. For a lot of you guys out there, generally males tend to have much tighter hamstrings, you just sitting here might already be somewhat painful. I’ve had people that do this hamstring stretch, and they’ll feel a significant amount of tension just by sitting here alone. You may not need the PVC pipe yet.

If we want to advance this even further, what I actually will do is grab this PVC pipe. I’ll put it right here underneath my body. Then from there, I’ll kind of just let myself sit straight down to the ground. My butt’s still touching the ground, I’m not elevating my whole body. My butt’s still touching the ground and I’ll bring my thoracic spine back and then I’ll straighten my legs out. Then at that point, you should feel a good stretch coming out of that hamstring. With the portion that we’re putting this under, it’s more at the higher end, right where the gluteal fold is, we’ll put that pressure directly there. Try keeping the knees completely straight. Try keeping the ankles completely straight. Again, here, spine is staying completely flat to the wall.

I recommend doing this, you can just hang out here for about five, ten minutes at a time. You can stay down here for awhile. The beauty of this stretch is that since it’s … it is uncomfortable, but at the same time, you’re not administering a lot of effort to get here. Like when you’re rounding down or trying to stretch, it’s really hard for most people to do that and to try and get that stretch because it’s so uncomfortable to try and get over there. But when you’re right here on the wall, you’re not really committing any kind of an effort. You’re just hanging out letting it happen on its own. Yeah, it’ll hurt a little bit, but at the same time, you’re not really doing anything. This one you could spend a good five, ten minutes until those muscles completely relax. From there, you can move on to your next stretch to help improve your flexibility.

There’s a technique to help improve that flexibility out of those hamstrings. I hope you guys liked it. If you did, please click Like, please share it so that way more people can get this information. On my end, any help is always appreciated. I hope you guys continue to keep practicing your flexibility because it’s a crucial part of your functional training. Remember, a body that’s rigid will not move very well in reality. We want to build those flexible dynamics, especially in a functional context.

Until next time, this is Naudi Aguilar reminding you to live intentionally and not habitually. Take care.