So aside from wide stance squats, apparently being hurt so long has caused shortening of my hamstrings to problematic tightness. I don't really believe in static stretching. So some productive excercises that encourage lengthening would be awesome. Any ideas. (all ideas I consider get shown to my doctor before implementation)
Active excercises that use your hamstrings for a full range of motion
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Sorry to hijack the thread, but your answer might help others respond to you: how were/are you injured? I have an interest in the kinds of fuckery I myself have in store in the near future.
I'm on crutches for 8-10 weeks. At this stage I haven't moved/flexed/rotated my left ankle or put weight on it at all, except once when I fell down stairs making it worse (lol) for 6 weeks....
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Straight leg deadlifts, single-leg deadlifts, reverse hypers, back extensions, and Jefferson curls (these are great for enhancing flexibility).
Umm the list would be intense, summary 6 blown discs, rotated hip/pelvis ended up in bed for a few months had my hip put back in pace and enough stability around my spine were instead of neural tension my limiting factor is the muscles. 4 months of physical therapists supervised by a very attentive doctor and a chiropractor to put stuff in position and the PT gets me stabilizers strong enough to make it safe.
Dead, those were about all I could do, also lunges were I extend forward and lead with my foot seem to be a nice active extension. Its time to start doing straight leg dead lifts, won't get full motion anytime soon but I'm going to start with 15 lbs. (seriously) I need to build the platform to do a reverse hyper.
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Glute-ham raise is probably the gold standard.
snakeybizz
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some great recommendations here.... can't see the need for anything else then this + glute ham raise tbh.
Jefferson curl scares me too much to attempt... I find it very hard to just isolate and round the upper back without the lower... looks like slipped disc city for me
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