Poor hamstring flexibility?

[creatureOFnight]

In some of the spinal rocks and even the neck roll i have noticed my hamstring flexibility is a limiting factor. Was wondering how i can correct this problem and what routes i should take? If you need more info, just let me know.
Thanks,
Corey

[Robert V]

First, test to see if it's really your hamstrings rather than lower back or hip flexors.

Supine, rest on your back and extend one leg towards the ceiling with the foot of the other leg flat on the floor. Curl your toes back, extend through your heel and grab your ankle. Keep your lower back on the floor.

If your can grab your ankle with your back flat, you have very good flexibility. Calf=average and below the calf...you need work.

To help your static flexibility, use PNF stretches with a towel from that position, about every other day.

For dynamic flexibility, try straight leg swings, leg swoop, straddle spinal rock, elevated scorpion and 4CBD.

Daily "Down Dogs" will help with your lower back also.

Be most concern with the use of your breath. Don't put "effort" into your stretches, rather take the "effort out". Let the stretch happen...get out of your own way.

Good luck!

[creatureOFnight]

Thanks for the reply Robert. I did your test after my morning warrior wellness and found i could touch my calf on both legs but definately felt very tight in the hamstring department. I will start incorporating your reccomendations and hope this helps clear up the problem.

thanks for your time,
corey