How to increase hamstring flexibility?

To increase hamstring flexibility, Andrew Huberman suggests several effective methods based on his research and podcast discussions:

1. Antagonistic Muscle Contraction:

   • Contract your quadriceps for 10-15 seconds to relax and increase the flexibility of your hamstrings. This is based on the principle that contracting the opposing muscle group (quadriceps) helps to relax the target muscle (hamstrings) 1.

2. Static Stretching:

   • Perform static stretches holding each stretch for about 30 seconds. Research indicates that holding a stretch for longer (like 60 seconds) does not provide additional benefits 2.
   • Engage in this stretching routine three times a week, ensuring stretches are done at a moderate intensity (around 30-40% intensity, where 100% is the point of pain) 3.
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       Muscle Flexibility Techniques

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       2

       Stretching for Flexibility

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       3

       Effective Stretching Techniques

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       4

       Tailored Stretching Protocol

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3. Repetitions and Frequency:

   • Aim to perform three sets of static stretching for the hamstrings—hold each for 30 seconds, rest for a similar duration between sets, and repeat five times a week 4.

4. Progressive Flexibility Techniques:

   • In addition to static stretching, incorporate Proprioceptive Neuromuscular Facilitation (PNF) stretching, which involves alternating contracting and relaxing the muscles. This method can be applied similarly by interleaving it with static stretches or antagonist muscle loading for more efficient results 3.

Using these evidence-based approaches consistently can help improve your hamstring flexibility effectively.