Hamstring Stretching!

I hope you all believe me when I say that stretching is very important! When specific muscles are used repetitively or trained frequently they grow in size (hypertrophy). Many muscles tend to somewhat shorten as they grow due to reasons that will not be discussed now. Their resting state length (length when you are not trying to contract the muscle) gets shorter once you have started training that muscle. An example of this can be seen from individuals with big biceps. When you see their arms resting at their side, their elbow is somewhat flexed rather than straight down to the side. Compare this with a smaller individual who really has no definition in their arms- their arms tend to hang perfectly straight down.  

If you can understand the aforementioned material then the importance of stretching your hamstrings should be easy for you to grasp. Unlike the biceps in your arms, the hamstrings are repetitively used throughout the day- whenever you move your legs you are probably also using your hamstrings. Thus, the repetitive use of the hamstrings (especially when you are training to increase their size) tends to also lengthen their length. 

The hamstrings attach down the back (posterior) aspect of your femur (thigh bone) and towards the top of your fibula. The other attachment site is on the posterior and inferior (bottom) side of the pelvis. Thus, when one has tight hamstrings it pulls your pelvis into more of a posterior pelvic rotation. As you now, the spinal column connects to the top side of the pelvis and because of ligaments and muscles, the spine and pelvis can almost be treated as one unit. The spine has three natural curves in it that are essential lot normal moment and posture. When these curves diminish or get exaggerated, they can cause pathologies in the spine which can result in pain. When tight hamstrings rotate the pelvis posteriorly,  the spinal column is also rotated abnormally and thus, the natural curvature of the spine, specifically the lumbar curve (low back), is diminished and no curve longer exists. Thus, many people who have low back pain may simply have tight hamstrings that need to be stretched to restore the natural curve which may alleviate the low back pain!

On the left: Normal-natural posture with natural three curves. Hamstring length is normal. In the middle: Person with tight hamstrings. Notice how the pelvis has been rotated posteriorly and thus, the lowest curve in the spine (low back) is eliminated and the other two curves are exaggerated (which can also lead to pain and poor posture). This posture tends to bring on low back pain in the individual. Disregard the right picture for right now (tight hip flexors). Image taken from http://www.simplebackpain.com/exercisesforposture.html#axzz2xV8TTyXo

How do you stretch your hamstrings!? Check out the pictures below!

Also, hold stretches for AT LEAST 20 second (research as shown that anything less than a 20 second stretch shows no results.) 

The two ways typically stretch their hamstrings are bad for the spinal column. When flexing the trunk forward to stretch the hamstrings you put increased pressure on the vertebral discs which weaken the posterior aspect of the disc and can eventually lead to herniation. Thus, whenever you stretch the hamstrings you want to maintain a more natural curvature of your spine and thus should not flex the trunk forward. 

Improper way to stretch hamstrings. Notice how the spine in this picture is flexed greatly and thus, a great amount of pressure is being put on the intervertebral discs (predisposes person to future herniation) even though the hamstrings are being stretched.

Improper way to stretch hamstrings. Notice how the spine in this picture is flexed greatly and thus, a great amount of pressure is being put on the intervertebral discs (predisposes person to future herniation) even though the hamstrings are being stretched.

Improper way to stretch hamstrings. Notice how the spine in this picture is flexed greatly and thus, a great amount of pressure is being put on the intervertebral discs (predisposes person to future herniation) even though the hamstrings are being stretched.

PROPER WAY TO STRETCH. Find a low table or raised platform that you can put your heel on. This leg will be the one stretched. As seen in the previous picture, do not increase the stretch by flexing your spine forward. Rather, if yo unwed to increase the stretch, pivot forward at your hip. In other ways, keep your spine straight and lean forward at the hip! If you find yourself leaning to far forward to get a good stretch find a higher platform to place your heel on. Also, the more forward pointed the other foot is (the one that is on the ground) the more you will feel the stretch in the leg being stretched.

Proper way as well!!! This is the same concept as the previous picture but the spine is staying flat along the ground. Use a towel to wrap around your toes, keep your knee locked out (straight) and then pull your leg towards your body. You will be surprised how tight your hamstrings are.

Thanks for reading everyone! Please feel free to comment or add anything! Next time I will discuss how tight hip flexors can cause low back pain as well!