[{"command":"settings","settings":{"pluralDelimiter":"\u0003","suppressDeprecationErrors":true,"user":{"uid":0,"permissionsHash":"1d5695c94f7434160cad960585dab8138bd18a837c338779c0cc4c03e3a7b64b"}},"merge":true},{"command":"add_js","selector":"body","data":[{"src":"\/sites\/default\/files\/js\/js_93gZJe7Wo0n-xgr5Rx6U_QPGYX_oz7bljpPfQlLloUc.js?scope=footer\u0026delta=0\u0026language=en\u0026theme=b5_gokhalemethod\u0026include=eJxLzs_NTc0r0U8pKi1IzNFLhnB1kyp1yzJTy1OLANAjDJM"}]},{"command":"remove","selector":" div[data-drupal-messages]"},{"command":"insert","method":"replaceWith","selector":" .ajax-comments-pager","data":"\u003Cdiv class=\u0022ajax-comments-pager\u0022\u003E  \u003Cnav aria-label=\u0022Pagination\u0022 aria-labelledby=\u0022pagination-heading\u0022\u003E\n    \u003Ch4 id=\u0022pagination-heading\u0022 class=\u0022visually-hidden\u0022\u003EPagination\u003C\/h4\u003E\n    \u003Cul class=\u0022pagination-custom js-pager__items\u0022\u003E\n                    \u003Cli class=\u0022page-item pager__item--first\u0022\u003E\n          \u003Ca href=\u0022\/ajax_comments\/page\/node\/67019\/comment\/default?page=0\u0022 title=\u0022Go to first page\u0022 class=\u0022page-link\u0022\u003E\n            \u003Cspan class=\u0022visually-hidden\u0022\u003EFirst page\u003C\/span\u003E\n            \u003Cspan aria-hidden=\u0022true\u0022\u003E\u00ab First\u003C\/span\u003E\n          \u003C\/a\u003E\n        \u003C\/li\u003E\n                          \u003Cli class=\u0022page-item pager__item--previous\u0022\u003E\n          \u003Ca href=\u0022\/ajax_comments\/page\/node\/67019\/comment\/default?page=0\u0022 title=\u0022Go to previous page\u0022 rel=\u0022prev\u0022 class=\u0022page-link prev-icon\u0022\u003E\n            \u003Cspan class=\u0022visually-hidden\u0022\u003EPrevious page\u003C\/span\u003E\n            \u003Cspan aria-hidden=\u0022true\u0022\u003E\u2039 Previous\u003C\/span\u003E\n          \u003C\/a\u003E\n        \u003C\/li\u003E\n                                      \u003Cli class=\u0022page-item\u0022\u003E\n                                          \u003Ca href=\u0022\/ajax_comments\/page\/node\/67019\/comment\/default?page=0\u0022 title=\u0022Go to page 1\u0022 class=\u0022page-link\u0022\u003E\n            \u003Cspan class=\u0022visually-hidden\u0022\u003E\n              Page\n            \u003C\/span\u003E1\u003C\/a\u003E\n        \u003C\/li\u003E\n              \u003Cli class=\u0022page-item is-active active\u0022 aria-current=\u0022page\u0022\u003E\n                                          \u003Ca href=\u0022\/ajax_comments\/page\/node\/67019\/comment\/default?page=1\u0022 title=\u0022Current page\u0022 aria-current=\u0022page\u0022 class=\u0022page-link\u0022\u003E\n            \u003Cspan class=\u0022visually-hidden\u0022\u003E\n              Current page\n            \u003C\/span\u003E2\u003C\/a\u003E\n        \u003C\/li\u003E\n              \u003Cli class=\u0022page-item\u0022\u003E\n                                          \u003Ca href=\u0022\/ajax_comments\/page\/node\/67019\/comment\/default?page=2\u0022 title=\u0022Go to page 3\u0022 class=\u0022page-link\u0022\u003E\n            \u003Cspan class=\u0022visually-hidden\u0022\u003E\n              Page\n            \u003C\/span\u003E3\u003C\/a\u003E\n        \u003C\/li\u003E\n                                      \u003Cli class=\u0022page-item pager__item--next\u0022\u003E\n          \u003Ca href=\u0022\/ajax_comments\/page\/node\/67019\/comment\/default?page=2\u0022 title=\u0022Go to next page\u0022 rel=\u0022next\u0022 class=\u0022page-link next-icon\u0022\u003E\n            \u003Cspan class=\u0022visually-hidden\u0022\u003ENext page\u003C\/span\u003E\n            \u003Cspan aria-hidden=\u0022true\u0022\u003ENext \u203a\u003C\/span\u003E\n          \u003C\/a\u003E\n        \u003C\/li\u003E\n                          \u003Cli class=\u0022page-item pager__item--last\u0022\u003E\n          \u003Ca href=\u0022\/ajax_comments\/page\/node\/67019\/comment\/default?page=2\u0022 title=\u0022Go to last page\u0022 class=\u0022page-link\u0022\u003E\n            \u003Cspan class=\u0022visually-hidden\u0022\u003ELast page\u003C\/span\u003E\n            \u003Cspan aria-hidden=\u0022true\u0022\u003ELast \u00bb\u003C\/span\u003E\n          \u003C\/a\u003E\n        \u003C\/li\u003E\n          \u003C\/ul\u003E\n  \u003C\/nav\u003E\n\u003Ca href=\u0022\/ajax_comments\/page\/node\/67019\/comment\/default?page=2\u0022 class=\u0022btn-gokhale blue-bg use-ajax js-use-ajax-comments ajax-comments-load-more\u0022 rel=\u0022next\u0022 data-wrapper-html-id=\u0022node-blog-comment-67019\u0022\u003ELoad More\u003C\/a\u003E\u003C\/div\u003E","settings":null},{"command":"ajaxCommentsInsertPage","selector":" .ajax-comments-wrap","speed":500,"data":"\n\u003Carticle data-comment-user-id=\u002251666\u0022 id=\u0022comment-37460\u0022 class=\u0022js-ajax-comments-id-37460 js-comment\u0022\u003E\n    \u003Cmark class=\u0022hidden\u0022 data-comment-timestamp=\u00221548433633\u0022\u003E\u003C\/mark\u003E\n\n      \u003Cfooter\u003E\n      \u003Carticle\u003E\n  \n            \u003Cdiv\u003E  \u003Ca href=\u0022\/users\/aureliagokhalemethodcom\u0022 hreflang=\u0022en\u0022\u003E\u003Cimg loading=\u0022lazy\u0022 src=\u0022\/sites\/default\/files\/styles\/thumbnail\/public\/teacher_biography\/Aurelia%20Vaicekauskas%20Headshot%20600x600.png?itok=DjMmc5UY\u0022 width=\u0022100\u0022 height=\u002275\u0022 alt=\u0022Profile picture for user aurelia@gokhalemethod.com\u0022 \/\u003E\n\n\u003C\/a\u003E\n\u003C\/div\u003E\n      \u003C\/article\u003E\n\n      \u003Cp\u003ESubmitted by \u003Cspan\u003EAureliaV\u003C\/span\u003E on Fri, 01\/25\/2019 - 08:27\u003C\/p\u003E\n\n            \n      \u003Ca href=\u0022\/comment\/37460#comment-37460\u0022 hreflang=\u0022und\u0022\u003EPermalink\u003C\/a\u003E\n    \u003C\/footer\u003E\n  \n  \u003Cdiv\u003E\n          \n      \u003Ch3 class=\u0022comment-title\u0022\u003E\u003Ca href=\u0022\/comment\/37460#comment-37460\u0022 class=\u0022permalink\u0022 rel=\u0022bookmark\u0022 hreflang=\u0022und\u0022\u003EHi,Yes, you are correct.\u003C\/a\u003E\u003C\/h3\u003E\n      \n        \n            \u003Cdiv\u003E\u003Cp\u003EHi,\u003C\/p\u003E\u003Cp\u003EYes, you are correct. Keeping the integrity of the spineshape when bending is crucial. Straigthen your legs as much as your hamstrings allow - until you feel a nice satisfying hamstring\u0026nbsp;stretch and only then bend the knees if you need to go lower. Personally, when I get to that nice sweet spot, I like to hang out there for a few seconds, kind of ease into the stretch. If you like, you can always augment your\u0026nbsp;hamstring flexibility with additional hamstring stretches, pg 209 of our book.\u003C\/p\u003E\u003Cp\u003EBest,\u003C\/p\u003E\u003Cp\u003EAurelia\u0026nbsp;\u003C\/p\u003E\u003Cp\u003EGM Teacher\u003C\/p\u003E\u003C\/div\u003E\n      \u003Cul class=\u0022links inline\u0022\u003E\u003Cli\u003E\u003Ca href=\u0022\/user\/login?destination=\/blog\/whats_the_best_way_to_stretch_your_hamstrings%23comment-form\u0022\u003ELog in\u003C\/a\u003E or \u003Ca href=\u0022\/user\/register?destination=\/blog\/whats_the_best_way_to_stretch_your_hamstrings%23comment-form\u0022\u003Eregister\u003C\/a\u003E to post comments\u003C\/li\u003E\u003C\/ul\u003E\n  \u003C\/div\u003E\n\u003C\/article\u003E\n\n\u003Carticle data-comment-user-id=\u002290487\u0022 id=\u0022comment-37466\u0022 class=\u0022js-ajax-comments-id-37466 js-comment\u0022\u003E\n    \u003Cmark class=\u0022hidden\u0022 data-comment-timestamp=\u00221548564643\u0022\u003E\u003C\/mark\u003E\n\n      \u003Cfooter\u003E\n      \u003Carticle\u003E\n  \n            \u003Cdiv\u003E  \u003Ca href=\u0022\/users\/patricialshellygmailcom\u0022 hreflang=\u0022en\u0022\u003E\u003Cimg loading=\u0022lazy\u0022 src=\u0022\/sites\/default\/files\/styles\/thumbnail\/public\/default_images\/default_profile_photo.png?itok=W3ym34Dl\u0022 width=\u0022100\u0022 height=\u0022100\u0022 alt=\u0022Profile picture for user patricialshelly@gmail.com\u0022 \/\u003E\n\n\u003C\/a\u003E\n\u003C\/div\u003E\n      \u003C\/article\u003E\n\n      \u003Cp\u003ESubmitted by \u003Cspan\u003EPatriciaS\u003C\/span\u003E on Sat, 01\/26\/2019 - 20:50\u003C\/p\u003E\n\n            \n      \u003Ca href=\u0022\/comment\/37466#comment-37466\u0022 hreflang=\u0022und\u0022\u003EPermalink\u003C\/a\u003E\n    \u003C\/footer\u003E\n  \n  \u003Cdiv\u003E\n          \n      \u003Ch3 class=\u0022comment-title\u0022\u003E\u003Ca href=\u0022\/comment\/37466#comment-37466\u0022 class=\u0022permalink\u0022 rel=\u0022bookmark\u0022 hreflang=\u0022und\u0022\u003ENice article. I have full\u003C\/a\u003E\u003C\/h3\u003E\n      \n        \n            \u003Cdiv\u003E\u003Cp\u003ENice article. I have full thickness tears of hamstring likely from years of sacral sitting and shortening of hamstrings at ishial tuberosity inserion site. I work at the hip hinge often but also I\u0027m\u0026nbsp;trying to stretch and release spasms ishial tuberosities to support healing. Do you like doing figure 4 pose or using a ball in that area to release? I also found lying on back with lower back elevated and hips hanging off a little feels like a release. Is this helpful?\u0026nbsp; Any other ways to release?\u003C\/p\u003E\u003C\/div\u003E\n      \u003Cul class=\u0022links inline\u0022\u003E\u003Cli\u003E\u003Ca href=\u0022\/user\/login?destination=\/blog\/whats_the_best_way_to_stretch_your_hamstrings%23comment-form\u0022\u003ELog in\u003C\/a\u003E or \u003Ca href=\u0022\/user\/register?destination=\/blog\/whats_the_best_way_to_stretch_your_hamstrings%23comment-form\u0022\u003Eregister\u003C\/a\u003E to post comments\u003C\/li\u003E\u003C\/ul\u003E\n  \u003C\/div\u003E\n\u003C\/article\u003E\n\n\u003Carticle data-comment-user-id=\u00227\u0022 id=\u0022comment-37468\u0022 class=\u0022js-ajax-comments-id-37468 js-comment\u0022\u003E\n    \u003Cmark class=\u0022hidden\u0022 data-comment-timestamp=\u00221548606804\u0022\u003E\u003C\/mark\u003E\n\n      \u003Cfooter\u003E\n      \u003Carticle\u003E\n  \n            \u003Cdiv\u003E  \u003Ca href=\u0022\/users\/esthergokhalemethodcom\u0022 hreflang=\u0022en\u0022\u003E\u003Cimg loading=\u0022lazy\u0022 src=\u0022\/sites\/default\/files\/styles\/thumbnail\/public\/teacher_biography\/Esther%20Gokhale%20Headshot%20600x600.png?itok=K6i4rTUJ\u0022 width=\u0022100\u0022 height=\u0022100\u0022 alt=\u0022Profile picture for user esther@gokhalemethod.com\u0022 \/\u003E\n\n\u003C\/a\u003E\n\u003C\/div\u003E\n      \u003C\/article\u003E\n\n      \u003Cp\u003ESubmitted by \u003Cspan\u003EEstherG\u003C\/span\u003E on Sun, 01\/27\/2019 - 08:33\u003C\/p\u003E\n\n            \n      \u003Ca href=\u0022\/comment\/37468#comment-37468\u0022 hreflang=\u0022und\u0022\u003EPermalink\u003C\/a\u003E\n    \u003C\/footer\u003E\n  \n  \u003Cdiv\u003E\n          \n      \u003Ch3 class=\u0022comment-title\u0022\u003E\u003Ca href=\u0022\/comment\/37468#comment-37468\u0022 class=\u0022permalink\u0022 rel=\u0022bookmark\u0022 hreflang=\u0022und\u0022\u003EYes to Figure 4 pose (though\u003C\/a\u003E\u003C\/h3\u003E\n      \n        \n            \u003Cdiv\u003E\u003Cp\u003EYes to Figure 4 pose (though it\u0027s more addressed to the external hip rotators than the hamstrings). Yes to ball. Yes to anything that is gentle and feels good. The Appendix in my book has some hamstring stretches lying on your back and usng a strap. There are many ways, but be sure to include the ones built into your daily life - those have the most potential to transform your situation. Good luck!\u0026nbsp;\u003C\/p\u003E\u003C\/div\u003E\n      \u003Cul class=\u0022links inline\u0022\u003E\u003Cli\u003E\u003Ca href=\u0022\/user\/login?destination=\/blog\/whats_the_best_way_to_stretch_your_hamstrings%23comment-form\u0022\u003ELog in\u003C\/a\u003E or \u003Ca href=\u0022\/user\/register?destination=\/blog\/whats_the_best_way_to_stretch_your_hamstrings%23comment-form\u0022\u003Eregister\u003C\/a\u003E to post comments\u003C\/li\u003E\u003C\/ul\u003E\n  \u003C\/div\u003E\n\u003C\/article\u003E\n\n\u003Carticle data-comment-user-id=\u0022127464\u0022 id=\u0022comment-37470\u0022 class=\u0022js-ajax-comments-id-37470 js-comment\u0022\u003E\n    \u003Cmark class=\u0022hidden\u0022 data-comment-timestamp=\u00221548621114\u0022\u003E\u003C\/mark\u003E\n\n      \u003Cfooter\u003E\n      \u003Carticle\u003E\n  \n            \u003Cdiv\u003E  \u003Ca href=\u0022\/users\/joelmassagebyjoelcom\u0022 hreflang=\u0022en\u0022\u003E\u003Cimg loading=\u0022lazy\u0022 src=\u0022\/sites\/default\/files\/styles\/thumbnail\/public\/default_images\/default_profile_photo.png?itok=W3ym34Dl\u0022 width=\u0022100\u0022 height=\u0022100\u0022 alt=\u0022Profile picture for user joel@massagebyjoel.com\u0022 \/\u003E\n\n\u003C\/a\u003E\n\u003C\/div\u003E\n      \u003C\/article\u003E\n\n      \u003Cp\u003ESubmitted by \u003Cspan\u003EJoelK\u003C\/span\u003E on Sun, 01\/27\/2019 - 12:31\u003C\/p\u003E\n\n            \n      \u003Ca href=\u0022\/comment\/37470#comment-37470\u0022 hreflang=\u0022und\u0022\u003EPermalink\u003C\/a\u003E\n    \u003C\/footer\u003E\n  \n  \u003Cdiv\u003E\n          \n      \u003Ch3 class=\u0022comment-title\u0022\u003E\u003Ca href=\u0022\/comment\/37470#comment-37470\u0022 class=\u0022permalink\u0022 rel=\u0022bookmark\u0022 hreflang=\u0022und\u0022\u003EI\u0026#039;m a bit confused by how the\u003C\/a\u003E\u003C\/h3\u003E\n      \n        \n            \u003Cdiv\u003E\u003Cp\u003EI\u0027m a bit confused by how the forward-tilted sitting, as shown, keeps the hamstrings longer? Look at her lower legs, which are bent back at the knees. The hamstrings attach below the knees, so this is actually a shortened position for the hamstrings. This does however perhaps take compressive pressure off of where the hamstrings attach, and spreads the load more on the bottoms of the thighs? That might help by having less compression at the attachments when sitting, and so perhaps help with blood flow there when seated.\u003C\/p\u003E\u003Cp\u003EI\u0027m fully on-board with hip hinging, though, I think that\u0027s great for hamstring\/glute and low back health.\u003C\/p\u003E\u003C\/div\u003E\n      \u003Cul class=\u0022links inline\u0022\u003E\u003Cli\u003E\u003Ca href=\u0022\/user\/login?destination=\/blog\/whats_the_best_way_to_stretch_your_hamstrings%23comment-form\u0022\u003ELog in\u003C\/a\u003E or \u003Ca href=\u0022\/user\/register?destination=\/blog\/whats_the_best_way_to_stretch_your_hamstrings%23comment-form\u0022\u003Eregister\u003C\/a\u003E to post comments\u003C\/li\u003E\u003C\/ul\u003E\n  \u003C\/div\u003E\n\u003C\/article\u003E\n\n\u003Cdiv class=\u0022indented\u0022\u003E\n\u003Carticle data-comment-user-id=\u00227\u0022 id=\u0022comment-37484\u0022 class=\u0022js-ajax-comments-id-37484 js-comment\u0022\u003E\n    \u003Cmark class=\u0022hidden\u0022 data-comment-timestamp=\u00221549412034\u0022\u003E\u003C\/mark\u003E\n\n      \u003Cfooter\u003E\n      \u003Carticle\u003E\n  \n            \u003Cdiv\u003E  \u003Ca href=\u0022\/users\/esthergokhalemethodcom\u0022 hreflang=\u0022en\u0022\u003E\u003Cimg loading=\u0022lazy\u0022 src=\u0022\/sites\/default\/files\/styles\/thumbnail\/public\/teacher_biography\/Esther%20Gokhale%20Headshot%20600x600.png?itok=K6i4rTUJ\u0022 width=\u0022100\u0022 height=\u0022100\u0022 alt=\u0022Profile picture for user esther@gokhalemethod.com\u0022 \/\u003E\n\n\u003C\/a\u003E\n\u003C\/div\u003E\n      \u003C\/article\u003E\n\n      \u003Cp\u003ESubmitted by \u003Cspan\u003EEstherG\u003C\/span\u003E on Tue, 01\/29\/2019 - 07:54\u003C\/p\u003E\n\n            \n      \u003Ca href=\u0022\/comment\/37484#comment-37484\u0022 hreflang=\u0022und\u0022\u003EPermalink\u003C\/a\u003E\n    \u003C\/footer\u003E\n  \n  \u003Cdiv\u003E\n          \n      \u003Ch3 class=\u0022comment-title\u0022\u003E\u003Ca href=\u0022\/comment\/37484#comment-37484\u0022 class=\u0022permalink\u0022 rel=\u0022bookmark\u0022 hreflang=\u0022und\u0022\u003EYou\u0026#039;re right! I tend to grop\u003C\/a\u003E\u003C\/h3\u003E\n      \n        \n            \u003Cdiv\u003E\u003Cp\u003EYou\u0027re right! I tend to group gluteus maximus with the hamstrings in my thinking, but that\u0027s not technically accurate. I\u0027ve edited the post for greater accuracy. It\u0027s only gluteus maximus whose length is maintained in stacksitting with an anteverted pelvis. Thanks!\u003C\/p\u003E\u003C\/div\u003E\n      \u003Cul class=\u0022links inline\u0022\u003E\u003Cli\u003E\u003Ca href=\u0022\/user\/login?destination=\/blog\/whats_the_best_way_to_stretch_your_hamstrings%23comment-form\u0022\u003ELog in\u003C\/a\u003E or \u003Ca href=\u0022\/user\/register?destination=\/blog\/whats_the_best_way_to_stretch_your_hamstrings%23comment-form\u0022\u003Eregister\u003C\/a\u003E to post comments\u003C\/li\u003E\u003C\/ul\u003E\n  \u003C\/div\u003E\n\u003C\/article\u003E\n\u003C\/div\u003E","settings":null}]