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Hamstring Stretch Series: 9 Exercises To Loosen UP (Includes Ankle, Hip, and Wrist Mobility!!)

I find 95% of my hitters have tight hamstrings, which includes both baseball and softball players.  Hence this hamstring stretch series.  Interestingly, the other 5% have spent at least 3-5 years in Martial Arts, Gymnastics, Dance, and/or Swim.

It’s painful for me to watch one of my High School hitters significantly bend at the knees to pick up a ball from the ground because their hammys resemble tight piano strings :-/Hamstring Stretch Follow Along for Hitters

We all laugh, but tight hamstrings can be just the canary in the coalmine to DANGEROUS injury waters ahead.  In other words, our body is fantastic at sending “signals” warning us to address dysfunctional movement, but we’re terrible at heeding those warnings until it’s too late.

Well, if your hitters have tight hamstrings, then consider yourself WARNED!!

Besides above hamstring stretch follow along, you may want to check out this post titled: “15 Ways to Prevent Injury, Minimize Damage, & Rehab Knees”. And if you’re dealing with an injury right now, then click the following post link titled: “Speedy Recovery: Ice Bath Benefits Now What They Seem?”

 

What I have for You…

I sent the above hamstring stretch follow along for hitters video to all my local hitters, and am now sharing with you coaches and parents.  In this hamstring stretch series, in addition to targeting tight hamstrings, we’ll be working on ankle, hip, and wrist mobility.  The following 9 exercises are included in this video:

  1. 3 position wrist mobilization
  2. Seated single calf
  3. Seated Seza
  4. Pigeon
  5. 3 position Frog pose
  6. Standing pancake
  7. Raised toe single leg forward fold
  8. Seated pancake series: strap lat, walking, bounces, sweeps, break then, hang
  9. Couch stretch

The above hamstring stretch follow along should take about 40-mins, demonstrates each stretch, and includes how long to hold each stretch for.  These are a compilation of stretches I pulled from GymnasticBodies.com, and their mid/front split stretching series.

Remember, you’ve been warned!  Don’t let your hitter become a statistic 😉  Move better to perform better, and make sure we’re swinging smarter by moving better…

Ice Bath Benefits? Biggest LIE To A Speedy Recovery…

 

In short, when it comes to a speedy recovery, ice IS NOT nice.  And we’re not talking “immigration” here.  Those cold little cube things you grind up and put in your Margaritas, yeah, that “ice”!

Contrary to what most think, ice causes a back-flow of waste in the lymphatic system (waste management), and actually STOPS recovery.  That’s right!  Ice stops recovery.  How so?  I know, I know, ice numbs the area and makes it feel better…temporarily.  Just like Ibuprofen, but guess what?  That’s even worse!!  They’re examples of ineffective band-aids, not a definitive solution to the problem area.

Speedy Recovery? Ice Bath Benefits NOT What They Seem

MobilityWOD.com’s Dr. Kelly Starrett (on the right), interview MarcPro.com’s Gary Reinl about how “ice” is not nice.

If you’re looking for a speedy recovery, then listen up…

…we MUST look beyond supposed ice bath benefits because the key to a speedy recovery is muscle stimulation.

Gary Reinl (guy in the above video on the left) is being interviewed by San Francisco Crossfit Sports PT Dr. Kelly Starrett.  For those Growth Mindset coaches out there, check out their fantastic books:

Gary and his simple solution (not cheap by the way) to a speedy recovery jumped on my radar after I watched the above video quite a few years ago.  We’ve all been drilled to use ice to help reduce inflammation.  Even conditioning us to follow the R.I.C.E. method to recovery, whereas 75% of the equation is irrelevant, slows healing, and even STOPS it (hint: the “R”, “I”, & “E” letters in the acronym).  The video above gets more into this.

Gary Reinl is to a faster recovery like David Weck is to improving systemic strength and power concentrating on Tensional Balance and Rotational Power.

But get this, “inflammation” IS part of a speedy recovery.  According to Gary Reinl, there are three phases to healing:

  1. Inflammation,
  2. Repair, and
  3. Remodel…

And here’s the quote of the century…

“There can be inflammation without healing, but there CANNOT be healing without inflammation.”

Let that sink in for a moment…researching ice bath benefits isn’t the answer.  So stop it!  I ear marked some notes for you from the video above.  Enjoy!

  • At about 2:00-min mark, Gary Reinl introduces himself, consultant/teacher to all Professional and other Elite Athletes of Marc Pro, “garbage out, groceries in”
  • At about 3:40-min mark, is icing not good? Depends on what you’re using it for, you want less inflammation – why do you want less?  You’re better at regulating the body’s own natural inflammation response?  Swelling goes away by circulation and lymphatic system (set of one-way bags), it’s the muscle contraction/movement that squeezes waste out.
  • At about 5:30-min mark, isn’t immobilization good for an injured area?  What if injured site is too painful to move? Use muscle simulator to get muscles moving outside the pain site, batter hit by pitch example, the “highway back out”
  • At about 7:30-min mark, does compression work?  Yes, but it’s not the best method.  Manual stimulation? Yes, but it’s not the best most effective method.
  • At about 8:15-min mark, what about the R.I.C.E. method? RICE is not nice! Rest, Ice, Compression, Elevation.  Resting is NOT pushing waste out because muscles aren’t contracting. Ice makes you numb.  What’s your goal.  Ice causes back-flow of waste.  It stops recovery. Ibuprofen is worse because it prevents the signal to push out the waste.  There can be inflammation without healing, but there cannot be healing without inflammation.
  • At about 14:00-min mark, 3 phases to healing: Inflammatory Response, Repair, and Remodel. Prevent inflammatory response, then prevent the other two phases.  Compression (low level), okay but not better than activating muscles surrounding injured area.  Pain to take IB’s is a “blockage” of their waste management system.
  • At about 25:55-min mark, Dr. Kelly Starrett says the only place ice belongs is in your Margarita sitting in the hot tub 😛

DISCLAIMER: I am an affiliate to both the Marc Pro and Marc Pro Plus.  However, before becoming an affiliate, I promoted both to a countless number of clients – for years – when I was doing corrective fitness full time.  They do carry a hefty price, but the benefits to a speedy recovery are well worth the investment.  Also worth noting, each model has an affordable monthly payment plan…AND if you use my coupon code at the MarcPro.com website checkout: mpjoey5 (code stands for Marc Pro Joey 5% off)…you’ll get 5% OFF

Speedy Recovery? Get Access To The Marc Pro Now

Okay, so here’s a video of how the Marc Pro muscle simulator works

 

The Marc Pro uses the body’s natural healing process.  Lymphatic pump system.  Clearing congestion.  Remember to use my speedy recovery coupon code: mpjoey5 at the MarcPro.com website checkout to get 5% OFF your Marc Pro model…

Here are some testimonial videos of some well known Marc Pro users…

Kevin Rand of the Detroit Tigers

 

David Leadbetter – How to Perfect your Golf Swing for Increased Power & Rotation

 

Corey Kluber of the Cleveland Indians

 

Dan Straily of the Miami Marlins

 

The Marc Pro uses the body’s natural healing process.  Lymphatic pump system.  Clearing congestion.  Remember to use my speedy recovery coupon code: mpjoey5 at the MarcPro.com website checkout to get 5% OFF your Marc Pro model…

One question I know I’ll get from coaches is, “Who is the Marc Pro for?”

And it’s a great question.  Here’s who this speedy recovery product is best suited:

  • Hitting/Pitching academy owners,
  • Hitting/pitching instructors,
  • High School coaches and players,
  • College coaches and players,
  • Pro level coaches and players, and of course…
  • Sports Physical Therapists, Chiro’s, Massage Therapists, Rolfers, Fitness Trainers, etc.

If you have any other questions, comments, or criticisms about the Marc Pro, then please leave them below.  I’ll do my best to answer, but if it’s above my pay grade, then I’ll have Gary Reinl chime in