80% of Americans have lower back pain. I think if people took the time every day to do some simple hamstring stretches it would greatly improve the back pain or prevent it from becoming a problem.
Some great stretches for the hamstrings:
1. Lay down flat and lift one leg up, as straight as you can without locking the knees. Hold your hands either above or below the knee joint (we never want to hold on the knee joint itself) and pull the leg towards your head until you feel that little pulling sensation. Hold for a count of 20 seconds or so and then lower and do the other leg.
2. PNF stretching or assisted stretching. With this the trainer stands at your feet while you lay down and has you press your heel into their stomach area as hard as you can, tensing the muscle. The trainer counts to about 20 then asks you to relax the muscle and gently pushes the leg towards you. Then it is done a second time. The myotatic stretch reflex causes the muscle to contract when it is lengthened too quickly. With PNF (proprioceptive neuromuscular facilitation) you can bypass the stretch reflex which then uses the Golgi tendon organ to the muscle is allowed to lengthen and relax.
3. Standing hamstring stretch: With one foot flat on the floor raise the other foot to a bit higher surface and bring the body gradually into the leg until you feel the stretch.
4. Using bands: You can use bands to put over the foot when the leg is lifted to help you gently lengthen the muscle a bit more. You can do it until you feel that stretch then hold for a period of 10-20 seconds. Do the other leg.
5. Another way to do PNF stretching by yourself is laying down about a couple feet from a wall so you can put your leg at a 45 degree angle and press your heel into the wall. Have a band around your foot that is on the wall. Contract the leg muscles in that leg and hold for about 20 seconds then take the band and bring your straight leg towards your head until you feel the slight pull of the stretch. Do this a second time and see if you can get your leg a little closer towards your head.
6. Self Myofascial Release: Using a foam roller or, for more intensity, a small firm ball such as a lacrosse ball, press whatever body part you are trying to relax into the foam roller. Roll slowly back and forth over the pressure point. When you find the crunchy part you want to hold for about 20 seconds or so. Foam rolling is very effective pre or post workout. It can be used to help with tightness in everything from glutes to hamstrings, calves, quads and even your back and shoulders.
Here is a video about Myofascial Release techniques:
Hamstring flexibility helps the body in all different ways. Muscle imbalances between the quadruceps (front thighs) and the hamstrings (rear thighs) can make it difficult to bend over, can hinder sports activities such as running, and create pain throughout the posterior chain of the body.
Stretch every day! And every now and then, if you have a desk job, get up and walk around and perhaps do a standing hamstring stretch to keep those muscles limber.
Until next time!!!
