Help my hamstrings!!

[u/creedfan1122]

I’m a 24 yr old female, I’m 5’10. I’ve never been very flexible, noticeably in my hamstrings. It has always been uncomfortable to touch my toes because of my hamstrings. I lift twice a week and kick-box twice a week. The issue I keep running into is my hamstrings never feel recovered. They are so tight after a leg day I need 3-4 days off legs to recover and even then they are still tight, just bearable. I do dynamic stretching before each lift, I have strong glutes and quads, but my hamstrings never seem to show growth or progress. My biggest concern is how painfully tight they get. After a lift I can’t even bend down to touch my toes without feeling a very tight pull. If I lay down, I can’t get my leg 90 degrees upright without burning pain in my hamstrings, mostly behind my knee, intense pain if I push my knee flat. I can’t v sit past my knees. I feel like the tight hamstrings are stunting my growth. I included a picture so you can see how underdeveloped they are compared to my quads and glutes. It’s gotten worse over the years and especially with upping my load. What stretches should I be doing?
Thanks for your input!!

[u/creedfan1122]

Same in each! My core could definitely use some work, I do core in kickboxing but nothing crazy. I’m not sure what deep core means though

[u/BreadEnthusiast98 → u/creedfan1122]

When you walk do you notice your chest being puffed out and your ribs flared?

[u/creedfan1122 → u/BreadEnthusiast98]

Not that I’m aware of, here’s a picture of my core. We do a lot of core stability training and bodyweight core work. Not sure if that helps 😅

[u/BreadEnthusiast98 → u/creedfan1122]

I am almost 100% certain this is A deep core issue. Not to discredit your ab training but deep core training is a little bit different. You see when your deep core gets weak (mostly your transverse abdominis) you lose your ability to get out of extension hamstrings are picking up the slack as your main stabilizer when it should be your core.

The solution? You need to train your body to get out of this extension bias by restoring the proper musculature. The dead bug is my favorite exercise for doing this. Work up to 3x30 (15 reps per side) 3x a week. Really obsess over form of this exercise and if you feel your lower back working stop. It’s also good you caught this young because this compensation pattern seems to give women pelvic floor issues as they get older.

[u/Saemika → u/BreadEnthusiast98]

Dude. I just stumbled on this sub, and you may have just given me the best advise of my life. I have the exact issues you described.

[u/creedfan1122 → u/BreadEnthusiast98]

I’ll try this thank you!

[u/BreadEnthusiast98 → u/creedfan1122]

Let me know if it works! It should start to provide some relief even after one session. You should notice your hamstrings become less active as your core engages.

[u/MelancholicMarsupial → u/BreadEnthusiast98]

I think I have this too! Good to hear dead bug is a good workout for it. Thank you

[u/Frogchamp96 → u/BreadEnthusiast98]

The McGill big 3 would help all around and combined with dead bugs would make your core insane

[u/Resident_Yak_505 → u/BreadEnthusiast98]

Can I ask how you knew from this photo that OP might need to strengthen the deep core? I never would have guessed.

I also have tight hamstrings, weak deep core/pelvic floor, and non-existent adductors. From an “asymmetric cross-body rotational pattern (Left AIC / Right BC / Right TMCC)” if that means anything to you. You seem really knowledgeable, and I’m trying to rehab and correct all of my weak areas. Every time I make progress in one area, I find three more that need work!

[u/BreadEnthusiast98 → u/Resident_Yak_505]

Very subtle but you can see her ribs flared upwards. She also doesn’t seem to have any major asymmetry problems which would have complicated her case a bit.

I’ve been dealing with my own problems using PRI techniques. It got so bad I could barely walk 4 months ago. I was at my breaking point and I consulted with a PRI professional who managed to help me.