Hamstring stretching is a common, generic exercise given as part of low back pain program as well as improving athletic performance.
I hope to bring some clarity on the topic of hamstring stretches and what exactly it is doing and
NOT doing for you.
Let’s Start With Anatomy
The hamstrings are found on the back side of the thigh and they contribute to bending of the knee and extending your leg back behind your body but also is what prevents your pelvis from falling forward into an anterior tilt.
“When the hamstrings are weak and long, the hips will dive forward placing your lumbar spine into a more compressed/extended position leading to wear, disc bulging and nerve impingement”
So with this being said if the pelvis is rotated forward then that would mean the hamstrings are being pulled long or taught thus not allowing for stability to be adequate to support the lumbar-pelvic girdle.
If you are weakening the hamstring strength by stretching and elongating it, it is going to do a worse job helping you lift weight or just move in general. Also, it will allow your pelvis to dump forward so that once again, your back is going to have to make up for it with activity.
Now that we understand some anatomy and have seen some evidence, what is the solution?
We need to activate the hamstrings to reduce the forward position of the pelvis. This can be done on one or both sides of the pelvis which mechanically places the hamstrings in a better position, allowing for more mobility. Below is an example of a corrective exercise we use with clients that helps with this.
Note: before attempting any new exercise regime consult with a trained specialist
At Core 3 Wellness:BodyCHEK Therapy we use specific exercise progressions coupled with tissue work that targets the patterns that people present, we call this Postural Re-education.
Contrary to traditional physiotherapy, we work on “turning off” the overactive muscles and “turning on” the under active ones through these progressive exercises. We address dysfunctional muscle patterns, the nervous system and asymmetrical patterns that ultimately allows the person to be more balanced.
So before you bend over to start stretching before a run, ask yourself, is stretching my hamstrings necessary?
Contact us today if you’d like to speak with an Injury Rehabilitation Therapist about pain management or additional advice on how to reduce inflammation!
Thanks
Chris