hamsting flexibility

[Paradise]

I have a hard time going deep while performing a narrow or medium width squat without excessive rounding in my back. I'm guessing this is due to sub-optimal hamstring flexibility. When I do versions of the pike to stretch I have alot of mobility in my middle back so its hard to localize my hamstrings and I end up just stretching my back. Has anyone else encountered this problem?

What stretches would you guys recommend for me to use for an isometric routine and a relaxed routine on the non-iso days?

I was thinking of working on the front splits because it seems it's a 2 for 1 deal hitting the hip flexors and the hamstrings. Thanks.

[Papa Lazarou]

Do you feel a stretch anywhere when you do the squat?

The pike stretch is ok, but the back thing can be a problem. The hamstrings attach at the hips, so these are what you tilt to increase the stretch. When doing the pike stretch, keep your back straight, and focus on your hips for increasing the stretch - lean forward from the hips, not the back basically.

As for other stretches - take a look in Juji's flexibility section on the main site - he's got a ton of them. I can suggest some for your specific needs if that doesn't help.

[Paradise]

http://www.trickstutorials.com/images/s28.jpg
http://www.trickstutorials.com/images/i2.jpg

Those two stretches best help isolate my hamstrings; though, I do need to bend my knee about 15 degrees in order to not feel the stretches right behind by knee. I focus on almost doing a good morning and pushing but butt backward.

Should I choose one stretch and perform it for both iso and relax stretching? Or do two different stretches for each?

I was planning my program to be 4 days iso stretching PWO, and 30mins relax stretching on the off days plus I already do dynamic stretching in the morning and before my workouts. Would that be considered easy, moderate, or an aggressive routine? Obviously I want to make gains as quickly as I can and I'm willing to put the work in.

Thanks for the help.

[Papa Lazarou]

The knee bending is fine, as long as you feel the stretch it doesn’t matter that much.

Though I don't have much experience with isometrics, I'd stick to one stretch per muscle group, two groups per session, and whatever number of tensions Juji recommends. Two stretches per muscle group is good for relaxed stretches, and of course you can do these for your whole body.

How often you do isometrics for best results just depends on how your body reacts to it. 4 times per week is around the upper end though. Basically treat it like resistance training. Putting it at the end of your strength workout can be quite effective, since fatigued muscles are easier to relax.

You can do relaxed stretching daily. Put it at the end of your training (after isometrics). You'll probably find that most effective in fact.

Just be careful you don't over-train. Take the stretching easily. There's no need to feel pain with any of this stuff (see my sig haha).

[Ashtar]

Juji has so many cool stretches in that guide and I always forget about them.

Basically unilateral stretching has a lot of advantages.