Download a printable PDF file of this self-care technique here:
This video shows how to do a facilitated stretch for your hamstrings using a stretching strap.
Caution:
Be sure to have your arm high so that you are not pulling down with the strap. A downward pull can stress the knee, causing or aggravating meniscus problems.
Technique:
Lying face up, wrap the stretching strap around your ankle, then bring your leg up as high as you can with your knee straight. Pull on the stretching strap, with your arm held high, to help maintain the stretch.
Try to bring your leg back toward the table using only 10% of your strength for 10 seconds, against the resistance provided by the strap. This will fatigue your hamstrings, allowing them to stretch further.
Now bring your leg higher using your power, not pulling on the strap. This will engage your quadriceps and inhibit your hamstrings, allowing for a further stretch. Once your quadriceps have engaged, you can pull on the strap to get an additional stretch.
Facilitated stretching is the most effective way to stretch, as it works with two effects: first, fatiguing and then inhibiting the muscle being stretched.
To do the stretch, you need a stretching strap.
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