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Tight Hamstrings

8/18/2015

5 Comments

 
The best hamstring stretch for back pain relief
Hamstrings
The hamstrings are a group of 3 muscles that attach to the ischial tuberosity of the pelvis.  From the pelvis, 2 of the muscles attach to the inside of the lower leg (tibia) and the other one attaches to the outside of the lower leg (fibula). The general actions of the group are to extend the hip, and bend the knee.  Chronically the hamstrings are in a shortened position when we stand with our pelvis forward, or sit with our pelvis tucked under.
Poor standing and sitting with a rounded spine and tucked pelvis is a typical habit that many of us do, and can relate to.....  AND unfortunately, many of us suffer from back pain, SI and pelvic floor dysfunction. One of the best ways to get out of pain and lengthen the hamstrings is to change how you stand and sit, move more and stretch!

One of my favorite ways to stretch the hamstrings!


Susan McLaughlin is a physical therapist who specializes in the management of pelvic floor and orthopedic dysfunctions. She is the owner of ALIGN integration|movement in Salt Lake City, UT.  Helpful tips and other self care strategies can be found at www.alignforhealth.com.
5 Comments
Jordan link
8/28/2015 12:05:15 am

Problems with leg muscles can be a huge hassle - you don't realize how often you use them until it hurts to. Thanks for these great exercises for your hamstrings! Will definitely have to give them a try!

Reply
Nishka
1/23/2016 10:39:18 pm

Hi Susan, when I do this, something inside the left hip (left leg resting down) towards the back of the inner thigh, really hurts, while I extend the right leg to stretch the right hamstring. Can you explain what this could be? Many thanks

Reply
Susan
1/24/2016 04:07:50 pm

Hi Nishka,
There are a couple things that I would suggest. When you have your left leg down as you bring the right leg up you are using your inner thighs and hamstrings to keep your left leg down on the ground. Maybe try to use less effort as you lift your leg (use your arms). Also I would suggest to start farther away from the wall, so there is less tension built up. Let me know if this helps, Susan

Reply
Nishka
1/25/2016 12:22:44 pm

It still hurts, like a burning pain sensation in that area. I may have not realised, but my left ham has really tightened up, perhaps due to bad sitting posture over the years. Is there a way I can start slowly relaxing, then stretching it? Or do you think I need to see a professional here locally? Many thanks for helping me out.

Susan
1/25/2016 01:08:29 pm

Nishka,
Yes, you may want to avoid stretching right now. I wonder if active movement would be better:https://www.youtube.com/watch?v=u8ptiXmJCw0
or soft tissue release: https://www.youtube.com/watch?v=E-kZ6w5e4pg
Hope that helps, Susan

Reply



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