Comments on: Happy hamstrings: What is the best way to stretch? http://www.pacificnwpilates.com/athletic-conditioning/happy-hamstrings-what-is-the-best-way-to-stretch The Pacific Northwest’s leading STOTT PILATES® Licensed Training Center Wed, 04 Jan 2012 21:50:02 +0000 hourly 1 By: Jean Leavenworth http://www.pacificnwpilates.com/athletic-conditioning/happy-hamstrings-what-is-the-best-way-to-stretch#comment-59 Jean Leavenworth Thu, 07 Oct 2010 17:13:42 +0000 http://www.pacificnwpilates.com/blog/?p=399#comment-59 Hi Sue- Thank you so much for your questions. Runners often have very tight hamstrings and it does take a long time for them to lengthen. Because the hamstrings originate at the ischial tuberosities, it is important to keep the pelvis in a neutral position when stretching these muscles. If the spine goes into an imprint, the stretch will go into the muscles surrounding the sacrum and low back instead of the hamstrings. People with tight hamstrings often have overly flat lumbar spines or the lumbar area of their spine often goes into a flexion give. Learning to stabilize a neutral spine against the pull of a hamstring stretch is very important for this population. As we know, a neutral pelvis and spine leads to better shock absorption which is extremely important for runners. In terms of how to better stretch these muscles, I think the lower and lift exercise with the feet in the straps would be very beneficial. Try keeping your hand under your clients low back as the legs are coming up to insure that the spine is staying stable in neutral and there is not excessive gripping in the spinal extensor muscles. For someone with very tight hamstrings the Elephant exercise may be too difficult for them to attain a neutral spine alignment. Keep coming back to it though as they continue to lengthen their hamstrings as it may all of a sudden become more achievable. Another way to work on re-balancing the hamstring length is to actively strengthen the hip flexor muscles. Try having them sit on the edge of the cadillac or something of equal height from the ground. While maintaining neutral spine alignment, have your client lift one leg up as far as they can maintain a stable pelvis and spine. Lower and lift the leg slowly or hold it up while focusing on lengthening the spine upward. Please let us know if you have any other questions and keep us posted on your client's progress! Hi Sue-
Thank you so much for your questions. Runners often have very tight hamstrings and it does take a long time for them to lengthen. Because the hamstrings originate at the ischial tuberosities, it is important to keep the pelvis in a neutral position when stretching these muscles. If the spine goes into an imprint, the stretch will go into the muscles surrounding the sacrum and low back instead of the hamstrings. People with tight hamstrings often have overly flat lumbar spines or the lumbar area of their spine often goes into a flexion give. Learning to stabilize a neutral spine against the pull of a hamstring stretch is very important for this population. As we know, a neutral pelvis and spine leads to better shock absorption which is extremely important for runners.
In terms of how to better stretch these muscles, I think the lower and lift exercise with the feet in the straps would be very beneficial. Try keeping your hand under your clients low back as the legs are coming up to insure that the spine is staying stable in neutral and there is not excessive gripping in the spinal extensor muscles. For someone with very tight hamstrings the Elephant exercise may be too difficult for them to attain a neutral spine alignment. Keep coming back to it though as they continue to lengthen their hamstrings as it may all of a sudden become more achievable. Another way to work on re-balancing the hamstring length is to actively strengthen the hip flexor muscles. Try having them sit on the edge of the cadillac or something of equal height from the ground. While maintaining neutral spine alignment, have your client lift one leg up as far as they can maintain a stable pelvis and spine. Lower and lift the leg slowly or hold it up while focusing on lengthening the spine upward.
Please let us know if you have any other questions and keep us posted on your client’s progress!

]]> By: Sue http://www.pacificnwpilates.com/athletic-conditioning/happy-hamstrings-what-is-the-best-way-to-stretch#comment-58 Sue Thu, 07 Oct 2010 14:04:20 +0000 http://www.pacificnwpilates.com/blog/?p=399#comment-58 I'm working with a runner who is extremely tight here. She obviously loves pilates but I know that gaining more flexibility is a major goal and the purpose of her choice to try pilates in the first place. It might be just my worried perception that the change is not happening fast enough, but I thought I'd make sure I'm doing everything right too. In the first exercise described here, I've been having her focus on neutral spine and keeping the range smaller, but in reading - it dawned on me that she can be stable in her pelvis in imprint, so what would be the preferred way to work. Will she gain more flexibility by maintaining neutral and performing the stretch, or getting more range with imprinted spine? Same is true for the other two exercises, with elephant there is no hope of heels down and flat spine.... should we try it as close as she can come to straight. And in the last exercise, what would be the best focus for her? She can't come close to straightening the standing leg with hips in alignment. If she can keep the hips level (not tilted) but not square forward...is that good enough? Any other tips for working with runners? She does 12 plus miles almost daily. Thank you so much I’m working with a runner who is extremely tight here. She obviously loves pilates but I know that gaining more flexibility is a major goal and the purpose of her choice to try pilates in the first place. It might be just my worried perception that the change is not happening fast enough, but I thought I’d make sure I’m doing everything right too.
In the first exercise described here, I’ve been having her focus on neutral spine and keeping the range smaller, but in reading – it dawned on me that she can be stable in her pelvis in imprint, so what would be the preferred way to work. Will she gain more flexibility by maintaining neutral and performing the stretch, or getting more range with imprinted spine?
Same is true for the other two exercises, with elephant there is no hope of heels down and flat spine…. should we try it as close as she can come to straight. And in the last exercise, what would be the best focus for her? She can’t come close to straightening the standing leg with hips in alignment. If she can keep the hips level (not tilted) but not square forward…is that good enough?
Any other tips for working with runners? She does 12 plus miles almost daily.
Thank you so much

]]> By: Fat Loss http://www.pacificnwpilates.com/athletic-conditioning/happy-hamstrings-what-is-the-best-way-to-stretch#comment-57 Fat Loss Sat, 17 Jan 2009 10:23:50 +0000 http://www.pacificnwpilates.com/blog/?p=399#comment-57 I agree with you, Greg. Very useful article about hamstring exercises. Thanks for sharing. -Sami I agree with you, Greg. Very useful article about hamstring exercises. Thanks for sharing.

-Sami

]]> By: Greg Dea http://www.pacificnwpilates.com/athletic-conditioning/happy-hamstrings-what-is-the-best-way-to-stretch#comment-56 Greg Dea Sat, 17 Jan 2009 05:01:29 +0000 http://www.pacificnwpilates.com/blog/?p=399#comment-56 Gday. Nice article and yes, these are good hamstring involving exercises. For early hamstring injuries, lateral slides on the reformer can be a useful way to involve the adductors and hip stabilisers and glutes, and indeed some hamstring, but without significant lengthening. Such a diverse topic, with an evolving understanding. For further reading on the truth behind stretching, check out several articles I've written on top of and around the topic, at http://www.sportsinjuryexpert.net/?cat=30 Gday. Nice article and yes, these are good hamstring involving exercises. For early hamstring injuries, lateral slides on the reformer can be a useful way to involve the adductors and hip stabilisers and glutes, and indeed some hamstring, but without significant lengthening. Such a diverse topic, with an evolving understanding. For further reading on the truth behind stretching, check out several articles I’ve written on top of and around the topic, at http://www.sportsinjuryexpert.net/?cat=30

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