I am a competitive runner that has struggled with intermittent hamstring tightness. Normal stretching has never helped. THIS DID and RIGHT AWAY! I owe you one! THANK YOU!
Thank you. Looking forward to increasing the range of my hamstrings. I like your distinction between “stretching” and “functional lengthening” - the former is temporary while the latter is long term.
wow, this is incredible. never got quicker results!! in 3 min, Im now able to extend my leg when I'm on the back, never been able to, even with 2 years of yoga!
This is just an example that Feldenkrais is amazing! Sometimes in life the easier you do something the more benefits you get.. and that some things which are hyped such as yoga don't really work for for the majority of people
Incredible lesson! What I love about this most is because of the relative ease of these movement, they can be done multiple times per day. I'm finding my hamstrings are loosening and staying relaxed as opposed to getting warm then tightening up.
I love these hamstring lessons so much, I have a crush on them. Lol. Thank you for contributing to self-awareness and world peace. My nervous system is calm, cool and collected in spite of recent world events. :)
These solidified my remission even more !!! Would have profited seeing this sooo much sooner lol took me over a year to get cured this may have cut that in half !
This is extremely helpful, as are ALL your videos. Thank you so much! Can you suggest any Feldenkrais lessons that would help with tight calves and shin muscles?
Thank you for your input! for, the first time ever I pulled a hamstring whilst training, not nice ! will keep doing excise's I am of advanced years and proud of it. Regards james.P.S. 72 years.
I love your laugh and your rhythmn and advice. Always! One question. I get tight hamstrings/calves ever since I've been trying to sit on my sitbones and keep knees at 90 degrees. AM I doing something wrong or do you have any way I could adjust so taht I can handle sitting?? Thanks
A little stretching isn't bad and even animals do it usually first thing when they wake up and several times throughout the day but it is not exaggerated nor held for long periods of time either. I think extreme stretching and long holding of poses isn't natural. I like gentle therapeutic stretching and this Feldenkrais seems like right up my alley so I am going to have to learn more about it and incorporate it more into my daily practice :) Thanks so much for sharing your knowledge and experience with it. I just love the information age!!!
Newly Awakened wonderful to hear that you like it / find it useful ! I think animals stretch periodically, for a few seconds per day at most, and intrinsically motivated. I don't think animals meet up for 50 minutes stretching classes 3 times a week at 7pm ;-)
Thank you, Alfons. You are so clear in your instructions. I have asked some questions and I know you are replying but don't know on which video to find your answer. I have looked for Feldenkrais teachers in UK and no luck. I would like to attend your classes.
Dear Maryline, just google Feldenkrais Guild UK, they have a list of certified Feldenkrais teachers on their website, there are many :-) In case you're living close to London: next time I'm in London is 23rd to 30 of December 2016, I travel a couple of times every year since my brother is living there.
Hi Alfons! I really enjoy you Channel and lessons. I want to ask you the core differences between your video 2 and 3. I looking for exercises to fix my lenghts, because I’m a martial artist. That’s how I met Feldenkrais in his judo period. If you can help to improve my abilities, I will appreciate. Or share your chart. I keep following your lessons, and you are helping me a lot. Thank you so much, Regards from Brazil.
Question: In case of low back pain hamstrings are weak and the general advice is First strengthen them and then after they got stronger to start to stretch them. (1) Do you agree with this? (2) I would be very greatful if you could please reference me to a strengthening exercise? Thank you!!
Hi, no, not at all. I don't know of any research that would agree with such a hamstrings / low back pain relationship. In fact they seem to be rather unrelated. The easiest scientific based book on back pain is in my opinion "Back Mechanic" by Prof. Dr. Stuart McGill (a Professor for spine biomechanics). I don't have proper videos about back pain, since it's difficult to make generalisations, but I have a few videos on basic core muscles endurance training. One video is called "A safe core workout" th-cam.com/video/WlM3ZzfQhHE/w-d-xo.html
+Thomas Ditsas ... hi, yes, more graphics would be nice, but I already spend 4-6 hours per video, and more detail is not affordable to me. You can think of your upper leg rotating inwards, along it's axis.. just like you would rotate a screwdriver along its axis to unscrew a screw. We use the rotation of the leg inwards, because this movement can lengthen the hamstring a tiny bit (when the constraints are in place).. in other words, the hamstring must elongate in order to make this movement possible. ... does this make sense?
i suppose the screw is metric, the head of the screw is up, and you unscrew for the right leg, while you screw for the left... i really found this routines very challenging because i have particularly short hamstrings (at the moment i am at 110deg with stretching exercises almost everyday) I'll try once a day schedule for the 3 brief routines and i 'll give feedback thank you again for the contribution of info to the net
Thanks alfons, I had a few questions but after reading all your comments and reply I think am good for now. Thanks for the great work you share. If not too much trouble for you I would love a copy of the 2nd and 3rd hamstring lesson.I have just one of your books. You have another?
Re 3:30. Antagonist and agonist muscles often occur in pairs, called antagonistic pairs. As one muscle contracts, the other relaxes. See: en.wikipedia.org/wiki/Anatomical_terms_of_muscle#Agonist-antagonist_pairs
I suffered a stroke 6 years ago. residuals from the stroke is a shortening of my right hamstring. I have tried many regimes of stretching through physiotherapy. however when I stop the pain in my right lower back comes back more stronger than before. it's been two days since I tried your method and it's too early to tell if it works . however I plan to continue and will keep you posted.
Hi, big differences in right/left hamstring flexibility can indeed be connected to backpain. But other factors are equally important. To go solo is difficult. Unfortunately good therapists are rare. Maybe go systematically: work through my "Getting better day by day" series (9 lessons) and also do the 3 exercises from my "A safe core workout for back pain rehab + beginners" often. Good luck ! :-)
As I straighten and bend my leg, my right knee makes a lot of noises. Any suggestions on what to do to stop the noise. There is no pain, just a lot of noise.
+move well move more 3838ward couple of years ago I had the same question. Scarred the hell out of me. That's why I investigated, and that's how I discovered the things I present in my knee videos. E.g "The best knee exercise ever". It helps organize the internals of the knee, legs, hip, back, etc. It's not a magic pill and takes regular practice, consistency and also an artistic mind. But it sure turns the knee into something awesome, without noise.
Hallo Alfons, wenn ich den Ansatz Bewegung statt Dehnung weiterverfolge, dann müsste das ja nicht nur mit den Hamstrings gehen, sondern mit allen verkürzten Muskeln, die weitläufig mit Dehnen behandelt werden. Hast Du weitere Videos mit dem Ansatz: Dehne"xyz" without Stretching? Danke Nikolaus
Hallo Nikolaus… das war das einzige Mal, dass ich diesen Exkurs gemacht habe. Ich denke, Feldenkrais und Dehnen kann sich sehr wohl ergänzen… wobei ich mir selbst oft vornehme einmal Dehnen gewissenhaft auszuprobieren, aber dann mach ich es nie… bei Feldenkrais wirken irgendwie alle Lektionen bewegungsvergrössernd kommt mir vor… Grätsche kann ich trotzdem nicht … 😅
Question, is one supposed to do all of the exercises back to back or is the intent that we stagger them? That is for example say do the on your back ones one day and the standing ones another?
Hi! You got me curiouse 😉 why should not I shake my legs? You said about this in 11:50min. I sometims do that after an exercise and I feel like it helps to relax the leg. ☺️
When doing on the side, when you go "extend the knee and tilt the pelvis forward" do you think it will help to "look up"? (At the wall, not ceiling, since you are lying down)
+BLUE MONDAY use this lesson: th-cam.com/video/AEuk_IeqaYg/w-d-xo.html "Feldenkrais session: Improving Chest Mobility (and hip flexors) " it's not a full walk through, but I wrote down the main points, go slowly and gradually :-) in terms of body weight exercise the side bridge may help with hip flexor lengthening too (as it might release the psoas)
Newly Awakened we have about a thousand documented Feldenkrais lessons, some even more complex than Part 2. To study them is a lifetimes' work ;-) I made that paper chart myself, happy to send a copy to you .. email?
Feldenkrais & Fitness Ⓥ I was afraid you were going to say that! Typical, I want it all and a quick fix.... :) Actually I really like the Part 2 as it looked fairly comprehensive.
Newly Awakened just play along on your floor, while listening to the video. it will not feel long, actually, the better you become at Feldenkrais, the faster the video will feel, and the breaks too short
Only if it sparks joy! I myself gave up on lengthening the hamstrings many years ago. I now merely maintain a healthy minimum length, which is work enough…
I love your videos. My left hamstring is especially tight. When I try the movements, I experience a pulling sensation in my hip. It is occurring, I think, in the glute minimums. Can you give advice on how to remedy this?
I am a competitive runner that has struggled with intermittent hamstring tightness. Normal stretching has never helped. THIS DID and RIGHT AWAY! I owe you one! THANK YOU!
Hi! I am a competitive hurdler that has struggled with tight hamstrings aswell... how fast did you notice any difference with these exercises?
Possibly the best lesson I've done for a long time . Proper extension i am so happy right now for feeling this sensation postpartum thank you
One of my first “real” lesson videos here on TH-cam. Thank you for the appreciation!! ❤️
You are really a genius,,my hamstrings are far more lengthened now without stretching 👏👏
Thank you. Looking forward to increasing the range of my hamstrings. I like your distinction between “stretching” and “functional lengthening” - the former is temporary while the latter is long term.
wow, this is incredible. never got quicker results!! in 3 min, Im now able to extend my leg when I'm on the back, never been able to, even with 2 years of yoga!
This is just an example that Feldenkrais is amazing! Sometimes in life the easier you do something the more benefits you get.. and that some things which are hyped such as yoga don't really work for for the majority of people
Thank you so so so much. Your videos saved me from long unexplained pain.
Fantastic. Has helped stiffness recover after months 👍
I have been doing these exercises and my own variations of them every morning for a couple years now. They are immensely effective. Thank you Alfons!
Incredible lesson! What I love about this most is because of the relative ease of these movement, they can be done multiple times per day. I'm finding my hamstrings are loosening and staying relaxed as opposed to getting warm then tightening up.
I love these hamstring lessons so much, I have a crush on them. Lol. Thank you for contributing to self-awareness and world peace. My nervous system is calm, cool and collected in spite of recent world events. :)
Wonderful ! Thank you Leah :-) I myself should do this lesson sometimes, I let it slip for far too long
These solidified my remission even more !!! Would have profited seeing this sooo much sooner lol took me over a year to get cured this may have cut that in half !
I gained about 15 degrees of extra range in my hamstrings after doing this once! Bless you Alfons
This is extremely helpful, as are ALL your videos. Thank you so much! Can you suggest any Feldenkrais lessons that would help with tight calves and shin muscles?
Thank you for your input! for, the first time ever I pulled a hamstring whilst training, not nice ! will keep doing excise's I am of advanced years and proud of it. Regards james.P.S. 72 years.
I love your laugh and your rhythmn and advice. Always! One question. I get tight hamstrings/calves ever since I've been trying to sit on my sitbones and keep knees at 90 degrees. AM I doing something wrong or do you have any way I could adjust so taht I can handle sitting?? Thanks
Thank you for another terrific video!
A little stretching isn't bad and even animals do it usually first thing when they wake up and several times throughout the day but it is not exaggerated nor held for long periods of time either. I think extreme stretching and long holding of poses isn't natural. I like gentle therapeutic stretching and this Feldenkrais seems like right up my alley so I am going to have to learn more about it and incorporate it more into my daily practice :) Thanks so much for sharing your knowledge and experience with it. I just love the information age!!!
Newly Awakened wonderful to hear that you like it / find it useful ! I think animals stretch periodically, for a few seconds per day at most, and intrinsically motivated. I don't think animals meet up for 50 minutes stretching classes 3 times a week at 7pm ;-)
Feldenkrais & Fitness Ⓥ Exactly!
See myofascial unwinding & pandicular yawning
Thank you, Alfons. You are so clear in your instructions. I have asked some questions and I know you are replying but don't know on which video to find your answer. I have looked for Feldenkrais teachers in UK and no luck. I would like to attend your classes.
Dear Maryline, just google Feldenkrais Guild UK, they have a list of certified Feldenkrais teachers on their website, there are many :-) In case you're living close to London: next time I'm in London is 23rd to 30 of December 2016, I travel a couple of times every year since my brother is living there.
I will try, it seems very good, thanks
Hi Alfons! I really enjoy you Channel and lessons. I want to ask you the core differences between your video 2 and 3. I looking for exercises to fix my lenghts, because I’m a martial artist. That’s how I met Feldenkrais in his judo period.
If you can help to improve my abilities, I will appreciate.
Or share your chart.
I keep following your lessons, and you are helping me a lot.
Thank you so much,
Regards from Brazil.
Question: In case of low back pain hamstrings are weak and the general advice is First strengthen them and then after they got stronger to start to stretch them.
(1) Do you agree with this?
(2) I would be very greatful if you could please reference me to a strengthening exercise? Thank you!!
Hi, no, not at all. I don't know of any research that would agree with such a hamstrings / low back pain relationship. In fact they seem to be rather unrelated. The easiest scientific based book on back pain is in my opinion "Back Mechanic" by Prof. Dr. Stuart McGill (a Professor for spine biomechanics). I don't have proper videos about back pain, since it's difficult to make generalisations, but I have a few videos on basic core muscles endurance training. One video is called "A safe core workout" th-cam.com/video/WlM3ZzfQhHE/w-d-xo.html
thank you for the videos
i have a question regarding "rotate the leg inwards", maybe an arrow would be helpful
+Thomas Ditsas ... hi, yes, more graphics would be nice, but I already spend 4-6 hours per video, and more detail is not affordable to me. You can think of your upper leg rotating inwards, along it's axis.. just like you would rotate a screwdriver along its axis to unscrew a screw. We use the rotation of the leg inwards, because this movement can lengthen the hamstring a tiny bit (when the constraints are in place).. in other words, the hamstring must elongate in order to make this movement possible. ... does this make sense?
i suppose the screw is metric, the head of the screw is up, and you unscrew for the right leg, while you screw for the left...
i really found this routines very challenging because i have particularly short hamstrings (at the moment i am at 110deg with stretching exercises almost everyday)
I'll try once a day schedule for the 3 brief routines and i 'll give feedback
thank you again for the contribution of info to the net
Nice exercise, thanks.
Thanks alfons, I had a few questions but after reading all your comments and reply I think am good for now. Thanks for the great work you share. If not too much trouble for you I would love a copy of the 2nd and 3rd hamstring lesson.I have just one of your books. You have another?
The lessons structure should be in the study that is linked in the description (I hope, cant check right now)
Re 3:30. Antagonist and agonist muscles often occur in pairs, called antagonistic pairs. As one muscle contracts, the other relaxes. See: en.wikipedia.org/wiki/Anatomical_terms_of_muscle#Agonist-antagonist_pairs
They should. In an ideal world. Thanks for sharing and contributing helpful content to the comments section.
I suffered a stroke 6 years ago. residuals from the stroke is a shortening of my right hamstring. I have tried many regimes of stretching through physiotherapy. however when I stop the pain in my right lower back comes back more stronger than before. it's been two days since I tried your method and it's too early to tell if it works . however I plan to continue and will keep you posted.
Hi, big differences in right/left hamstring flexibility can indeed be connected to backpain. But other factors are equally important. To go solo is difficult. Unfortunately good therapists are rare. Maybe go systematically: work through my "Getting better day by day" series (9 lessons) and also do the 3 exercises from my "A safe core workout for back pain rehab + beginners" often. Good luck ! :-)
Btw, I also recommend the works of Dr. John McDougall and Dr. Caldwell Esselstyn. Cardiovascular disease can be cured !
zafar nisthar Did you keep it up? Has it worked?
As I straighten and bend my leg, my right knee makes a lot of noises. Any suggestions on what to do to stop the noise. There is no pain, just a lot of noise.
+move well move more 3838ward couple of years ago I had the same question. Scarred the hell out of me. That's why I investigated, and that's how I discovered the things I present in my knee videos. E.g "The best knee exercise ever". It helps organize the internals of the knee, legs, hip, back, etc. It's not a magic pill and takes regular practice, consistency and also an artistic mind. But it sure turns the knee into something awesome, without noise.
Hallo Alfons,
wenn ich den Ansatz Bewegung statt Dehnung weiterverfolge, dann müsste das ja nicht nur mit den Hamstrings gehen, sondern mit allen verkürzten Muskeln, die weitläufig mit Dehnen behandelt werden. Hast Du weitere Videos mit dem Ansatz: Dehne"xyz" without Stretching?
Danke Nikolaus
Hallo Nikolaus… das war das einzige Mal, dass ich diesen Exkurs gemacht habe. Ich denke, Feldenkrais und Dehnen kann sich sehr wohl ergänzen… wobei ich mir selbst oft vornehme einmal Dehnen gewissenhaft auszuprobieren, aber dann mach ich es nie… bei Feldenkrais wirken irgendwie alle Lektionen bewegungsvergrössernd kommt mir vor… Grätsche kann ich trotzdem nicht … 😅
Question, is one supposed to do all of the exercises back to back or is the intent that we stagger them? That is for example say do the on your back ones one day and the standing ones another?
Unfortunately the study I base these exercises on is inconclusive in this regard. Your best guess is to go by experience, gut feeling, and progress.
thanks
Hi! You got me curiouse 😉 why should not I shake my legs? You said about this in 11:50min. I sometims do that after an exercise and I feel like it helps to relax the leg. ☺️
it’s just in the context of this exercise, so that it’s easier to feel the difference. Otherwise shake and dance to your heart’s content! 😄
@@ImprovingAbility Oh, ok😃 Thank You for the answer😊
can i stretch inner thighs (adductors) by standing far apart and moving side to side?
Brilliant. Thank you
+Ntathu Allen Thank you for participating & commenting :-)
When doing on the side, when you go "extend the knee and tilt the pelvis forward" do you think it will help to "look up"? (At the wall, not ceiling, since you are lying down)
possibly, an arch of the entire spine, including the pelvic tilt, why not? it's nice to hear your ideas, play with it
ON that last move standing, is the head looking up or down?
in continuation of the spine, not something completely different
Hey Alfons :)
Is there a technique to lengthen the hip flexor without stretching?
Could you please help me?
+BLUE MONDAY This video has helped me so much :) You're the man.
+BLUE MONDAY use this lesson: th-cam.com/video/AEuk_IeqaYg/w-d-xo.html "Feldenkrais session: Improving Chest Mobility (and hip flexors) " it's not a full walk through, but I wrote down the main points, go slowly and gradually :-) in terms of body weight exercise the side bridge may help with hip flexor lengthening too (as it might release the psoas)
+Feldenkrais with Alfons Would you consider doing a full walk trough lesson? :)
I saw in your Part 2 video you had a paper chart. Is there a quick reference chart system like that available for all the Feldenkrais movements?
Newly Awakened we have about a thousand documented Feldenkrais lessons, some even more complex than Part 2. To study them is a lifetimes' work ;-) I made that paper chart myself, happy to send a copy to you .. email?
Feldenkrais & Fitness Ⓥ I was afraid you were going to say that! Typical, I want it all and a quick fix.... :) Actually I really like the Part 2 as it looked fairly comprehensive.
Newly Awakened just play along on your floor, while listening to the video. it will not feel long, actually, the better you become at Feldenkrais, the faster the video will feel, and the breaks too short
It's very hard for me. I will keep doing and coming back after a couple more months to report what my progress would be
Only if it sparks joy! I myself gave up on lengthening the hamstrings many years ago. I now merely maintain a healthy minimum length, which is work enough…
@@ImprovingAbility oh oh Alfon , thank you for your frank reply. Thank you very much
Promising, one can do last one even in the office, too.
+jureker exactly! only problem is: to stay consistent over a couple of months :-)
alfons, do you have more material about tight hamstrings? i do yoga and i strained my hamstring severely.
please share more:)
thanks
I love your videos. My left hamstring is especially tight. When I try the movements, I experience a pulling sensation in my hip. It is occurring, I think, in the glute minimums. Can you give advice on how to remedy this?
Could be the lower back, be careful. Impossible to give advice over text messaging. Stay curious, stay safe.
He’s fully stretching...
Maybe I did go overboard when demonstrating? Should be movement based, stop before the feeling of stretching. It’s “movement based vs stretching”.