Hamstring Stretches
Take the Strain Off Your Lower Back
With This Hamstring Exercise!
Find out how to correctly perform these hamstring stretches.
And in the process possibly help your lower back pain!
Your hamstrings attach from your knee to your ishium (your butt bone).
Therefore, when your hamstrings are tight, they can pull on your ishium which then pulls on your lower back, flattening it. This takes
out the natural inward curve, which we know from the
page on posture, can be harmful to your lower back.
There are several different ways you can stretch the hamstrings. The way I
prefer to teach my patients is in standing.
Standing Hamstring Stretch
Put your heel on a small step or chair. The
higher your foot, the stronger the stretch will be.
Keep you back straight. Some people think that by bending over at their back
they are getting a better stretch. Actually it just puts more strain on your lower back.
Lean over at your hip until a stretch is felt
in the back of your thigh. If you bend your toes up, you will also feel a stretch into your calf.
Hold 20-30 seconds, repeat this
hamstring exercise 3 times twice daily. Repeat on the other side.
Discontinue if pain increases and stays worse longer than 1-2 hours.
If your pain increases into your thigh or lower leg, discontinue this stretch and consult your health care professional.
Hamstring Stretch Laying Down
Lay flat on your back.
Bend one leg up and put your hands behind that thigh. Position
your thigh so it is perpendicular with the floor.
Straighten your leg until a stretch is felt in the back of your thigh. If you bend
your toes up, you will also feel a stretch into your calf.
To make the stretch greater, pull your thigh to your chest.
Hold 20-30
seconds, repeat this hamstring exercise 3 times twice daily. Repeat on the other side.
Discontinue if pain increases and stays worse
longer than 1-2 hours. If your pain increases into your thigh or lower leg, discontinue this stretch and consult your health care professional.
Share your favorite stretching exercise with us!
Getting Started With A Stretching Program
Stretching for Lower Back Pain
Try This Sample Yoga Session
Stretching Tips
Benefit of Stretching
Piriformis Stretch
Hip flexors
Quadriceps
ITB (iliotibial band)
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