Improving Hamstring Flexibility

In our last post, we discussed back pain.  One cause of back pain is tight hamstring muscles.  This is the group of muscles that runs on the back of the thigh from the buttocks to the back of the knee.  When this muscle group is tight it pulls the pelvis backwards and down, causing the hips to tuck slightly.  When this occurs the muscles running down the back that attach to the top of the pelvis are overstretched.  Thus resulting in back soreness or pain. 

When your hamstrings are tight it's important to stretch all the muscles, not just the hamstrings, that attach to the hip and knee.  There are five major muscle groups you can stretch on a daily basis to improve not only hamstring flexibility but also hip movements.  First let's talk about some basic "rules" of stretching:

1. Stretching should never be painful.  You should feel resistance in the muscle but NEVER pain.  If you feel pain, back off the stretch just a little; if you still feel pain, stop stretching immediately.
2. Always warm-up prior to stretching.  Stretching a "cold" muscle is not beneficial and can cause pain.  Perform light exercise (i.e., walking, biking) for 6-8 minutes prior to stretching or, better yet, stretch at the end of your workout.
3. Breathe normally.  It's common when stretching a tight muscle to hold your breath.  Try to breathe normally to allow oxygen to get into your system and out to the muscle you are stretching.
4. Perform each stretch in a slow, controlled manner.  NEVER bounce when stretching.  This can damage the muscle and cause intense pain.
5. Hold each stretch for at least 10 seconds.  You can repeat the stretch up to 10 times for maximum benefit.

Now that you know some basics, let's look at 5 muscle groups to stretch to improve hamstring flexibility and hip motion.

1. Quadriceps Stretch on Bench
• Position yourself on the edge of a bench or your bed so your left leg is on the floor and right thigh is flat against the bench/bed.
• Lift your right foot and grab it with your right hand (or wrap a towel around the foot).  Keep the thigh on the bench/bed.
• Gently pull foot towards buttocks until a stretch is felt in the front of the thigh.
• Hold for 10 seconds and repeat up to 10 times.
• Repeat with left leg.
2. Lying Hamstring Stretch
• Lie on your back, keeping back flat and eyes focused upward.
• Grasp the back of one thigh with both hands (or wrap a towel around thigh).
• With a bent knee, gently pull that leg to a 90-degree position versus the floor.
• Flex your toes towards your head and slowly straighten the knee.
• Hold for 10 seconds and repeat up to 10 times.
• Repeat with opposite leg.
3. Piriformis Stretch
• Lying on your back, cross your legs just as you might while sitting in a chair with the ankle on top of the opposite knee.
• Grasp the "under" leg with both hands and gently pull the knee toward the chest until a stretch is felt in your buttock and thigh.
• Try to keep the head on the floor.  If this cannot be done, wrap a towel around the thigh and pull with the towel.
• Hold for 10 seconds and repeat up to 10 times.
• Repeat with opposite leg.
4. Gastrocnemius (Calf) Stretch
• Lean against a wall or other stationary object, palms flat against the object.
• The leg you want to stretch is back, several feet from the wall, your heel firmly positioned on the floor.  The other leg is bent about halfway between your back leg and the wall. 
• Start with your back straight and gradually lunge forward until you feel the stretch in your calf.
• Hold for 10 seconds and repeat up to 10 times.
• Repeat with opposite leg.
5. Soleus (Calf) Stretch
• Position yourself similar to the previous stretch with back straight and palms against the object/wall.
• The difference is that you start in a "seated" position with both legs bent, buttocks dropped.
• Gently lean into the wall until the stretch is felt in lower calf near the Achilles tendon.
• Hold for 10 seconds and repeat up to 10 times.
• Repeat with opposite leg.

Now that you know how to stretch and which muscle groups to stretch, try it today.  Spend about 5-10 minutes every day performing these five stretches.  You should begin to notice a difference within a few days.  Perform these stretches regardless of whether you feel tightness in your hamstring.

You'll feel better and movement will become easier when you don't have to fight against tight muscles!!