[ Ссылка ] This video demonstrates how the DCT Knee Pillow can be used to perform a simple DCT exercise to stretch the hamstrings. Without the DCT Knee Pillow, this exercise could cause discomfort on the patella and limit a participant's ability to perform the exercise successfully. This is why the DCT Knee Pillow is a necessity for anyone who is trying to permanently change their posture using the DCT protocols!

The next couple exercises that you need to learn with the knee pillow are how to stretch your hamstring, okay? We just talked about the hip flexor, right, learning how to posterior tilt. The hamstring is exactly opposite, but we need to put your body in a different position.
Starting in a 90/90 lunge, what you're going to do is you're going to take your front foot and you're going to step it out enough so that you're on your heel with the foot flexed and the knees slightly bent. What I don't want you to do ever again is lock your knee out and try and touch your nose to your knee. You're not stretching your hamstring when you do that. If you lock your knee out, what you're doing is you're stretching the tendons behind your knee, and then when you try and touch your nose to your knee, watch what's stretching. It's my back. It has nothing to do with your hamstring.
So now watch. To do it correctly, you simply bend the knee slightly so that you can kick your heel into the floor, which actually activates the hamstring muscle. And then unlike the hip flexor stretch, where we're teaching you to posterior tilt, watch what I do with my back. I come up tall and I arch my low back, and then I fold from my waist about 2". And if I do that, I'm actually creating length in the muscle, and if I'm using a little bit of resistance, which you have to because you're kicking into the ground, you get a huge stretch right down the middle back of the leg. Okay?
I'm going to demonstrate something for you. If I'm up here and my knee's straight, and I reach with my back, look at the top of my hamstring. Here it is, way up here. If I reach my back, notice how my fingers don't move at all. That means my hamstring isn't doing anything and all the movement's coming from my spine. Now, if I bend my knee, watch my fingers. Again, I'm holding underneath at the top of the hamstring. If I go tall with my back and forward, do you see how my fingers move further and further away from my knee as I go down? That means the hamstring's actually lengthening and we're creating a stretch in the muscle.
Okay, I'm now going to face the camera so I can show you how to stretch the other two hamstring muscles in your leg. So for central hamstring, our hips are square, legs in the middle, back's flat, folding forward, correct. To isolate the medial hamstring, all you have to do is bring your leg out maybe at the 45 degree angle, slightly off the center, the knee stays slightly bent. Always back goes tall, arch your back and stick your butt backwards and fold forward at the waist. Immediately you're going to feel the stretch come right up the medial hamstring, and that's it. Hold tension by trying to kick your heel into the ground, keep the knee slightly bent.
One more important thing to note about the medial hamstring stretch is that you are going to get a little bit of a stretch along the long adductors of the thigh. So, as I'm folding forward here, kicking down, you should primarily feel the medial hamstring, but if you feel the groin a little bit, that's totally normal. I do want to show you the difference, though, between stretching the adductors versus the hamstring.
If we keep the leg at the 45, you simply bend it back to a 90 degree lunge. And now the bottom leg, if I scissor by pulling my knee towards my foot and then lunge laterally, now I'm stretching the adductors on my back leg. So, even though you're going to get some adductors here, it is primarily medial hamstring. We do have exercises specifically for the groin as well. Okay?
The last hamstring muscle I want to show you is probably the tightest hamstring on almost everybody's body, because when we sit, our legs tend to splay out to the side, so that means we pull a lot of tension into the lateral hamstrings on the outside of the leg. So for this, you're going to bring your leg back to the center, so you're essentially in the same position that we used for the central hamstring, with knee slightly bent, back's tall and flat.
And there's two different techniques. The first one and probably the easiest one to feel is you're going to actually turn the leg out. It's called external rotation. And in this position, it's okay, we actually want you to straighten your knee a bit, but you still go tall with your back, subtle arch, and then fold forward just about an inch or two, carrying the weight in that lateral hamstring. Okay? You'll know you're doing it right if it hurts really bad.

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