The Hamstretch is easy to use and provides benefits much more than the name suggests. Yes, it provides an isolated stretch for your hamstrings, but will also provide you with a tool to stretch your hip adductors, hip abductors (groin), as well as your gluteus muscles.

By using the Hamstretch you can readily stretch most major muscle groups that affect your pelvic girdle and legs. Stretch your hamstrings by simply holding your leg with the Hamstretch in a slightly bent position. By pulling the handle toward your face, NOT DOWN, you will isolate and stretch your hamstring. Maintain the slightly bent position of the knee while stretching.

HAMSTRING STRETCHING

The key to stretching is to NOT OVER DO IT! Harder and faster will not get the results you want in this activity. The goal is to gain flexibility without causing injury. The correct way to stretch is in small increments, listening closely to your body's "inner voice" - It will tell you when you have hit a new level of resistance. Be sure your leg muscles are warmed up before stretching. If you push yourself too far too fast, you risk serious injury.

THE PASSIVE, TATIC STRETCH

Lie flat on the floor. With one knee bent, lift the other leg and put the stretcher in position. Straighten the leg first and then pull it towards the torso, gently and slowly. When you feen the hamstring tighten, or when you reach your current range of motion, stop and hold this position for 10 to 30 seconds. Switch from one leg to the other 3 to 5 times.

THE ISOMETRIC STRETCH

The three basic steps to isometric stretching are:

     • actively lengthen the target muscle
     • isometrically contract the target muscle
     • actively lengthen the target muscle again.

A muscle is more relaxed and able to lengthen after a strong isometric contraction. This readiness to lengthen is the result of the inverse stretch reflex. When one muscle contracts, the opposing muscle relaxes because of neurological inhibition, thereby allowing movement to occur around a joint.

Remember the stretch should be pain free. Lie flat on the floor with one leg bent at a 45 degree angle and the other leg extended. Raise the extended leg enough to get the Hamstretch in place. The stretch begins by lifting the extended leg (under its own power) by contracting the hip flexors and quads. Actively lift the leg to its maximal pain free end range, without pulling on the Hamstretch. Hold this stretch for 6 seconds. at this point, use the Hamstretch to hold this static stretch for 15 seconds while you relax your leg. While holding the Hamstretch in this position, isometrically contract the hamstring for 6 seconds (push against the Hamstretch). This isometric contraction stimulates the Golgi tendon organs, and this stimulation causes postisometric relaxation. Relax the isometric contraction for 15 seconds, while holding the leg in the starting position with the Hamstretch. Again, actively lift the leg to a deeper stretch by contracting the quads and hip flexors. Hold for 6 seconds than relax for 15 seconds. Return to the isometric push. Repeat 2-3 times for each leg.

People who are prone to hypermobility or who have a ligament deficiency should consult with a Physical Therapist before using Hamstretch. Misuse of the Hamstretch can cause injury to the knee. Stretching should be pain free. Slowly stretch, stop and hold the stretch at a point before pain occurs.