There are specific details that are important to note when stretching the hamstring muscles.
As Physical Therapists we learn these important subtleties.
1. Keep you back straight. Don't let your pelvis round or posteriorly tilt. The hamstring attaches to part of your pelvis called your ischeal tuberosity - also commonly called the "sits bones". If you allow your back/pelvis to round you are actually putting the muscle in a slackened position, and risking back pain. The cue we typically give to our patients is to take your nose toward the wall in front of you. This should keep your head and chest upright, allowing the stretch to target the hamstring.
2. Place your leg slightly out to the side rather than directly in front of you. This helps to eliminate sciatic nerve tension. The sciatic nerve travels down the back of your leg and can be tractioned if stretching the hamstring improperly. If you have your leg out to the side and still feel a nerve-like tension in the back of your leg you can additionally point your toe. This will allow you to further lean into the hamstring stretch and should get rid of the nerve tension in your leg.
3. There are several ways to get a good stretch of the hamstrings without causing any other pains. If this position is uncomfortable, try the other suggestions on our channel.
For patients with lower back pain, we often choose a supine (laying on your back) position. This allows a stretch without straining the lower back.
If it is difficult to balance on one leg, you may also want to choose the supine or seated hamstring stretch.
Check out the playlist for more hamstring stretching options!
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23 июн 2014
