🔥Core Activated Ballistic SLR for Hamstrings🔥
Tight hamstrings? Unable to toe touch? Try this sequence! First I checked the patient's toe touch. It was very limited, reaching to mid patellar region. Next in supine, I checked active vs passive SLR. You can see in the video he's very limited in active. While I didn't show it in the quick version (this video), his passive SLR was about 75 degrees, but was very uncomfortable. When ASLR is very limited and PSLR is significantly improved, it's a motor control issue, and strong perception of stretch that is limited the posterior chain extensibility. While there are many ways to rapidly improve this, the sequence in this video was
🔵going over diaphragmatic breathing
🔵teaching to hold the belly out while doing a quick exhale - this ensures the diaphragm is active and facilitating the pelvic floor
🔵pelvic floor facilitation helps stabilize the pelvis and reduce perception of tightness in the hamstings
🔵cueing an isometric trunk flexion pattern resisted by the arms - with mental visualization that he is going to crunch up off the table
🔵telling him to hit my hand as a target, starting around 80 degrees and progressing to 90 if possible
While he wasn't dorsiflexing and keeping his knee straight, the combination of core activation, isometric flexion and ballistic ASLR really helped rapidly improve posterior chain extensibility (not hamstring "length"). He could perform these in sitting or standing hourly and load up the new mobility with some eccentric deadlifts. Hope this helps! Level up with our full online seminar and learn how to easily Eval, Reset, and Stabilize most MSK conditions like a boss! https://modmt.com/onlineseminar
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