Suggestions for Dr. Gross' Phase II Exercises

[Comfortably Numb]

I'm just beginning to get familiar with Dr. Gross' Phase II exercises and I've already run into a couple of problems.  Let me begin by saying that I've always had very tight hamstrings.  When attempting the Quad Stretches, I can barely grasp my ankle.  If I'm not careful, I can roll this into a groin issue.  Have any of you tied a rope or strap to your ankle at first so as to lengthen the pull?


My other problem is with the PSOAS Stretching.  There is no doubt that I need an exercise like this because of my groin tightness, but my hamstring begins to go into a "Charlie horse" before I can even see what this exercise is supposed to do.  Has anyone dealt with this problem?


thanks 

[hernanu]

I'm just beginning to get familiar with Dr. Gross' Phase II exercises and I've already run into a couple of problems.  Let me begin by saying that I've always had very tight hamstrings.  When attempting the Quad Stretches, I can barely grasp my ankle.  If I'm not careful, I can roll this into a groin issue.  Have any of you tied a rope or strap to your ankle at first so as to lengthen the pull?


My other problem is with the PSOAS Stretching.  There is no doubt that I need an exercise like this because of my groin tightness, but my hamstring begins to go into a "Charlie horse" before I can even see what this exercise is supposed to do.  Has anyone dealt with this problem?


thanks

One large piece of advice, warm up before you do any stretching. Walk a bit, ride a stationary bike, dance, do something to generate a light sweat.


That warms the muscles and lowers the chance of a tear or a pull.


Also - people stretch until it hurts. Not good. The reason it hurts is that you are doing damage. Stretch until it feels tight, then hold it for about twenty seconds and relax. There's no way to rush it, take your time and if your hamstrings are tight, it will take about six months to loosen them.


I'd also suggest yoga as a good way to do overall strength / muscle stretching.