All subjects were asked to keep an activity log that included leisure and exercise activities and for the ATM group also included the frequency and duration of their ATM practice. The dependent variable of interest was hamstring muscle length as measured by the maximum active knee extension angle.
Three trials per subject from each measurement session were recorded, and the mean was used for data analysis. Subjects in the ATM group practiced independently over a period of 3 weeks and differed widely from each other in their number of practice sessions and total minutes practiced. Furthermore, because all subjects in the ATM group did not follow the same practice schedule, their postintervention hamstring muscle length measurements were done with different periods of delay following the time of their final practice session.
To assess the possible effects of these practice and delay variables on the outcome measure of hamstring muscle length, a post hoc multiple regression analysis was done. All statistical analyses were done using SPSS version One person representing each of these levels was interviewed using open-ended questions to assess their understanding of and experience and strategies in practicing the ATM lessons.
These qualitative data were used to help interpret the quantitative data collected. Table 3 shows the number of practice sessions, total minutes of practice, and change in hamstring muscle length for each subject in the ATM group. There was wide variation in the amount of practice among subjects. The range for number of sessions was 7 to 18, and total minutes of practice ranged from 80 to over the 3-week period of the intervention.
The delay between the last practice session and the final hamstring muscle length measurement ranged from 1 to 10 days. The regression analysis Tab. The data suggest that selected ATM lessons are an effective method of increasing active hamstring muscle length and flexibility. This is the first time that a method that does not involve stretching has been shown to increase muscle length. The only previously published research on the effect of ATM on hamstring muscle lengthening showed that the effects of ATM were no different from the effects seen in a wait-list control group or a relaxation training control group over the study period.
First, the subjects may not have had enough opportunity within their intervention process to perform ATM lessons directed toward lengthening the hamstring muscles. The specificity of training concept 27 suggests that it is unlikely that lessons directed only toward other muscle groups, movements, or areas of the body would contribute in any significant way to lengthening the hamstring muscles.
Although some practitioners of Feldenkrais method claim that significant changes can be observed from a single lesson, 28 there is no published literature documenting that such changes are stable over any length of time greater than a few hours. Hamstring Muscle Stretch Literature Results a. All studies used the Active Knee Extension Test AKET to measure hamstring muscle length and did intervention 5 days per week over some period of weeks. Second, James et al 22 thought that their subjects may have had some negative preconceived ideas about the usefulness of ATM, and therefore may have not cooperated fully with the intention of the intervention.
We cannot rule out this possibility in our subjects. Third, James et al 22 suggested that, because the motor pattern of the hamstring muscle lesson used during the intervention was not the same as that used in measuring the outcome of training, a pattern was learned in the lesson that did not transfer to the test measure. This possibility is refuted by our results. Our intervention offered 3 different forms of hamstring muscle lengthening activity, none of which was the same as the test measure.
In our training audiotape, we suggested that subjects learn all 3 forms and choose for themselves which forms they would practice. We made this choice based on pilot data that suggested that the 3 different forms of practice might produce equivalent results. This idea is supported by recent data showing that 2 methods of static hamstring muscle stretching—1 standing and 1 supine—had equivalent outcomes. Subjects may have selected any 1 form or some combination of the 3 forms over the training period.
The results reported here compare favorably with accepted methods of stretching that have been reported in the literature. Table 5 shows a representative sample of studies published between and all of which used the same method of measuring outcome, the AKET.
These data indicate that ATM is comparable to commonly used stretching methods in the rate and amount of hamstring muscle length gain that is produced over similar periods of time. One of the limitations of our study is that we did not use a stretching control group. We made this choice based on the fact that there is a large amount of literature on various methods of hamstring muscle stretching that would serve as a valid comparison.
This allowed us to maximize our sample size for experimental subjects. We did not monitor the practice of our subjects. Thus, there was a concern that they may have slipped into a familiar pattern of doing stretching rather than ATM as taught. There are 2 reasons why we think that our subjects did ATM and not stretching.
First, we instructed all subjects in the ATM group during the training session to be sure that they understood the difference between ATM and stretching and that movements in the ATM lessons were to be done slowly, not held at the end-range and with no strain at the end-range. We audiotaped this instruction session and gave subjects a copy of the audiotape to guide their practice sessions at home. If yes, please briefly describe the differences. After the first week, he stopped pushing the limits, did fewer and smaller movements, and began to notice changes such as the back pain that he usually experienced in class was eliminated.
Subject 38, who had a low intermediate gain at 4. He also said that ATM felt like stretching except that it also incorporated the anterior pelvic tilt, which was difficult. She stated that she mastered the movements but was surprised that she qualified for the study because she was not aware that her hamstring muscles were short. From these procedures and comments, we conclude that the subjects were adherent to the process in which we instructed them and did not do stretching, with one possible exception subject Another limitation may be the practical aspect of the amount of practice time that was required to produce an outcome.
In our study, subjects practiced an average of 15 minutes per session-day compared with 30 seconds per session-day in the study by Bandy et al 16 or 80 seconds per session-day in the study by Worrell et al, 3 as described in the procedures noted in the studies cited in Table 5.
Why would anyone want to spend 15 minutes when equivalent results could be obtained more quickly? We have shown here that, within the ranges of duration 7—18 sessions and number of minutes 80— that our subjects practiced Tab. In an unpublished pilot study exploring whether ATM practice time could be reduced, we have found that equivalent results may be achieved with as little as 15 seconds to 2 minutes per session-day, which is well within the time range of the stretching protocols.
Further research is needs to be done to investigate this possibility. There has been an interest in describing ATM as a process of motor learning. This is also an area for future research. We propose that the benefits of an ATM approach to flexibility might be valuable in 3 areas. First, Agre 2 suggested that dyssynergic control, which he defined as exertion of too much force at the wrong time or poor transition in functional role eg, eccentric knee extension control to concentric hip extension in gait , is a common etiology for hamstring muscle injury.
Research is needed to compare ATM with static stretching as a means of preventing hamstring muscle injury or, more generally, muscle injury. Second, static stretching traditionally has been included in warm-ups preceding athletic performance, especially where recruitment of explosive power is involved.
However, there has been very little study of the efficacy of this practice. The findings of recent studies suggest that running or jumping performance either is not enhanced by 32 , 33 or is negatively affected by 34 , 35 stretching prior to performance. Research comparing the results of ATM with stretching prior to running or jumping types of power performance would be a useful addition to our knowledge.
A third area is adherence to exercise programs among people who have low pain tolerance. In our pilot work and in this study, subjects reported that the ATM process is more gentle, less of a strain, and generally less painful than stretching. These reports suggest that there may be better adherence with the use of ATM in elderly people and people who have chronic pain or low pain and stress tolerance.
Some support for this idea comes from Phipps et al, 36 who conducted a retrospective study of a group of people between 20 and 77 years of age with a history of treatment for chronic pain that included components of ATM or yoga. More research in this area is suggested. Finally, the ATM process is different from stretching. It is important to understand what its mechanism might be. As we mentioned earlier, the source of your flexibility issues could be the result of the other areas of your body, rather than just your hamstrings.
The results of many flexibility research studies have consistently shown minimal increased benefits for holding a position longer than 15 — 30 seconds. Have you ever noticed that your flexibility gains from an earlier training session seem to disappear once you try to work on the position again?
This can be frustrating, and this phenomenon is often caused by a lack of increased movement in this new range of motion. The retention of range of motion requires active use in the new range, otherwise your body reverts back to your old range of motion in that position. Essentially, you need to re-educate your body to move in this new range.
Dynamic exercises such as deep squatting, leg swings, full range jumping, and kicking drills work very well. The five tips listed above are the best general tips we have to improve your flexibility right now. There are quite a few other methods you can try as well:. After reading this you probably have a good idea of what you think will work best for you. I did not follow my own advice and I pulled my right hamstring. It has been four months since my injury and it is still painful when I stretch and greatly lack the range of motion.
At this rate, it may take a year to get to where I was. The moral of the story is, there is no way to make any muscles flexible fast. You need to be consistent and patient. You can gain some relief from lengthening hamstrings during the first initial stretching session. Although it will be short-lived. That is why you need to commit to a regular stretching program. In a study that implemented a 4-week passive stretch protocol of the calf, they found positive changes in increased range of motion from stretching.
This occurred though when they consistently stretched 3 times a week Nakamura M, To sum it up if you stretch three times a week for four weeks you will see an improvement in the flexibility of your hamstrings. This is called a Mesocycle being a three to four week period of stretching.
Imagine if you did an entire macrocycle being 1 year how your flexibility can change. After learning this information I implemented it into my own splits practice which is a large portion that is hamstring flexibility. I started with a basic split and ended up with an oversplit in less than 3 weeks.
If you have anterior pelvic tilt you should stay off stretching your hamstrings. Whenever we have tightness on one side of the body the other side lengthens to compensate. When you have tight quads, hip flexors and psoas the front of the leg tightens and shortens.
To do that, firmly straighten both knees and tilt your pelvis by lifting both sitting bones high while tipping your pelvic rim forward and down. If this does not give you a strong stretch, slide both feet about two inches farther from the wall. After moving your pelvis back, resquaring your hips, and checking your knee alignment, tilt your pelvis again. Keep your hands as high as possible. Repeat this sequence until you feel a strong hamstring stretch. Press the sole of your right foot straight down.
Without bending your right knee, changing the rotation of your right thigh, shifting your hips, or slackening the forward tilt of your pelvis, contract the back of your right thigh as strongly as you can. The sensation of hamstring stretch should diminish.
Hold the contraction at maximum strength for 10 seconds, then quickly—but with control—release it completely and allow your hamstrings to lengthen. Hold here for at least 10 seconds. Repeat the contract-release cycle three more times.
You can slide your feet a bit farther from the wall between cycles to maximize the stretch. On the last cycle, hold the muscle contraction and the final stretch for 30 seconds each. To practice Padangusthasana, stand upright with your feet parallel and about six inches apart.
Contract the fronts of your thighs to lift your kneecaps. Keeping your legs completely straight, exhale and bend forward from your hip joints, moving your spine, pelvis, and head as one unit. Slide the first two fingers of each hand under your big toes, grip them firmly, and press your toes down against your fingers.
With an inhalation, redouble the contraction of your front thigh muscles and lift your trunk as if you were going to stand up again, raising your chest until your arms are straight.
As you exhale, continue lifting your chest, and at the same time lift your sitting bones to create a hollow in your lower back. As you do this, allow your hamstrings to release and let the lowest part of your belly, below your navel, sink into your body toward the back of your pelvis.
Keep your forehead relaxed. This trunk-lifting action should contract your hamstrings in a way similar to, but not as strong as, the contraction you created in Parsvottanasana. For the next few breaths, lift your trunk strongly on each inhalation to increase the hamstring contraction; on each exhalation, strongly lift your sitting bones, deepening the hollow in your lower back, and consciously relax your hamstrings.
To finish the pose, take a full inhalation, reinforcing the contraction of your front thighs, and as you exhale, bend your elbows to the sides, pull up on your toes, lengthen the front and sides of your trunk, and draw your head and torso straight toward the floor.
As you pull with the arms, consciously let your hamstrings lengthen. Hold the final position for one minute. To come back to standing upright, release your toes, let your arms hang, restore the hollow in your lower back, and swing your pelvis, trunk, and head up, as a single unit. To practice Janu Sirsasana, begin with both legs straight out in front of you. If you cannot easily tilt your pelvic rim forward in this position, elevate your hips by sitting on one or two folded blankets, turning the blankets until the front edge is at a degree angle to the line of your legs.
Keeping your right leg straight, use your hands to help you bend your left knee up toward the ceiling and bring your left heel close to your left sitting bone. As you do this, let your left hip slide back so your left sitting bone is farther back than your right one.
With your knee still pointing up, firmly hold your left thigh with both hands and rotate it out as strongly as you can. Continuing this rotation, lower the knee to your left and to the floor. Next, use your hands to pull your left knee back and to draw your left heel as close as you can to the place where the left inner thigh joins the pelvis. Turn your left shin forward to help roll the left foot more onto its top, so the sole faces more toward the ceiling, and point your left toes toward your right thigh.
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