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The Best Hamstring Stretch using reciprocal inhibition (Option 1)

Dr. Aubrey Monie Ph.D., M.M.T., M.Med.Sc., B.Sc. Physio.[ @aubreymoniephysio ] teaches a safe Hamstring stretch using reciprocal inhibition. Reciprocal inhibition uses the opposing muscle (quadricep) which inhibits (shuts off) the hamstring, thus improving its stretch. 1. Lying on the back, makes it easy on those who have a pre-existing low back condition 2. Bend the knee up, to the point that you cannot straighten the knee 3. The act of trying to straighten the knee using the quadriceps, causes the opposing muscles, the Hamstring group, to be inhibited and relax while being stretched. Studies suggest holding stretches for up to 1 minute. Other studies show that repeated stretches work better than a single sustained stretch. So Aubrey Monie recommends holding stretches for 2x30 seconds or 3x20 seconds.