Tight hamstrings are a common complaint among my personal training clients.
I understand the struggle firsthand, as I also have to stretch this muscle regularly.
But according to Dr Neal Scibelli, a physical therapist at Aurora Medical Center Grafton in Wisconsin, stretching alone might not improve your hamstring flexibility.
He suggests doing something known as ‘nerve flossing’ to open up the back of your body—otherwise, your flexibility could remain capped.
What is nerve flossing?
Nerve flossing involves doing controlled, gentle stretches that mobilize the nerves.
“When a nerve is unable to glide smoothly through the surrounding tissue, it can lead to pain, tingling or limited movement,” says Dr Scibelli.
He says that if your hamstrings are tight, your nerves may be to blame.
“While some people do have limited hamstring flexibility, many are experiencing nerve-related tension without realizing it.
“Identifying a nerve mobility limitation is the first step. If that’s the case, targeted nerve mobility exercises can be more effective than stretching the hamstring alone.”
How to do nerve flossing for the hamstrings
If you want to try nerve flossing, you can follow the routine above, which comes from yoga instructor Katharine Fabre.
You’ll need just a yoga mat for this exercise. If you have sensitive knees, you may also want to roll up a towel and place it under them for extra cushioning.
Duration: 30 to 60 seconds on each side
- Start in a kneeling position.
- Place your right leg in front of you so you’re in a low lunge position.
- Keep the right knee and ankle aligned and gently push your left thigh forward.
- Shift your bodyweight backwards from the hip, so the right leg straightens and your toes are flexed upwards.
- Slide back into the forward lunge position, tucking your head forward as you do so.
- Continue moving back and forth between these positions for 30 to 60 seconds.
- Repeat on the other side.
I tried nerve flossing too
I’ve done a few nerve glides in the past but I’ve never tried the technique on my hamstrings.
I was curious to see if it would help. So, I decided to give it a shot. Here are three things I learned.
1. I was experiencing nerve mobility issues
I wanted to find out if my nerve mobility was indeed to blame for some of the tightness in my hamstrings. Dr Scibelli suggested an easy way to check:
“During a hamstring stretch, flex your ankle so your toes point toward you. If this increases the stretch or discomfort, it may be a nerve issue,” he explains.
“If pointing your toes down eases the sensation, that’s another sign. If there’s no change, it’s more likely a true hamstring flexibility issue.”
After trying this test and feeling the telltale pain, I determined that my hamstring tightness could be due to constricted nerves in the area.
2. My lower back felt better
One of the first things I noticed after I tried nerve flossing is that my back felt a lot looser than usual.
This isn't surprising. Your body works interdependently, so if one area is tight, it can throw other areas out of whack.
This benefit alone is enough for me to make nerve flossing a regular habit.
3. I still need to stretch
Nerve flossing can be beneficial, but you’ll still want to incorporate some standard mobility practices.
“Nerve glides are most effective when combined with other elements such as strengthening, aerobic exercise, and hands-on manual therapy if needed,” says Dr Scibelli.
Nerve flossing felt great, but I noticed that my hamstring flexibility only started to improve when I paired it with a conventional hamstring stretch.
Keep this in mind when trying it for yourself—nerve flossing should be an addition to your mobility routine, not a replacement.
