Hamstring Stretches
Many
people struggle with hamstring stretches. They are a muscle group that
tightens up quickly and depending on your posture can be overworked.
One often doesn't realize one has tight hamstrings until movement
patterns are affected, or the onset of knee or back pain. Hamstring
stretching exercises are a necessary part of training in any sport and
are useful in the maintenance of good posture.
Stretching tight hamstrings sometimes seems like a full time job and
recurring hamstring injuries are a common source of frustration for
many athletes. So why is stretching hamstrings so difficult? It all
boils down to our postural habits, the anatomy of the hamstrings,
and the way we stretch them.
Contents
What
are hamstrings
Why
is stretching hamstrings so difficult
Why
is stretching hamstrings so important
What
is the normal range of the hamstrings
Tight
hamstrings in children
Hamstring
strains
Hamstring stretches
Stretching
Hamstrings Using Static Stretches
Stretching
Hamstrings Using PNF Techniques
Stretching
Hamstrings Using Dynamic Stretching Techniques
Using the foam
roller to stretch hamstrings
Using The
Stick to stretch hamstrings
Using
a Strap to stretch hamstrings
What are hamstrings
The
hamstring muscle makes up most of the mass of the back of your thigh.
Hamstrings consist of the semimembranosus, semitendinosus, and bicep
femoris.
Origin:
Bicep femoris originates from the linea aspera on the femur.
The semimembranosus and semitendinosus originate from the ischial
tuberosities.
Insertion:
Semimembranosus inserts into the medial tibial condyle.
Semitendinosus inserts into the tibia medially.
Bicep femoris
inserts into the head of the fibula.
Action: All three
muscles act to flex the knee. Semimembranosus and semitendinosus also
act to extend the hip.
Hamstrings refers to the three muscles on the back of the thigh. They
are called that because the hams hung in the butcher's used to be hung
with the hook placed between the tendons and femur of the pig. These
muscles work tirelessly to hold us upright and act as powerful hip
extensors and knee flexors. The three muscles are as follows:
Origin
Insertion
Innervation
Semimembranosus
ischial tuberosity
medial tibial condyle
tibial nerve
Semitendinosus
ischial tuberosity
pes anserine insertion
tibial nerve
biceps femoris (long head)
ischial tuberosity
head of fibula
tibial nerve
biceps femoris (short head)
linea aspera near head of femur
head of fibula
common fibular nerve
Why is stretching hamstrings so difficult
The hamstrings fall into the classification of a "postural
muscle". Postural muscles are used to hold your upright
posture. They
contain predominantly slow twitch muscle fibres and are designed to
contract for long period without fatiguing. They can
therefore be prone to hypertonicity. These types of muscles tend to
shorten over time unless stretched or taken through their full range of
motion on a regular basis.
The hamstrings contain strong connective tissue fibres so that these
muscles can work as strong hip extensors and knee flexors. This also
contributes to the difficulty we experience when stretching them.
Our postural habits also contribute to their tightness. In our
sedentary culture we do a lot of sitting and standing. Sitting
maintains our gluteal muscles in a lengthened state causing them to
become weak. We then must rely more on our hamstrings when standing.
When standing for long periods we shift our hips forward also
disengaging our glutes and our hamstrings must work harder.
Why are hamstring stretches so important
Hamstring stretches are just part of a program of exercises you can do
to prevent injuries. Hamstrings are often overlooked during
strengthening because they are on the back of our body. Out of sight,
out of mind. Muscle imbalances like this often predispose us to
injuries.
Stretching hamstrings is also important to prevent back injuries. Tight
hamstrings prevent the forward tilt of the pelvis when bending causing
more bending of the lower back. The lower back was not designed to
withstand the forces exerted on it in a forward bending position when
lifting.
What is the normal range of the hamstrings
Stretching Hamstrings is always a challenge. The hamstrings are a group
of muscles in the back of your thigh that you use constantly to hold
yourself upright. Hence, they are prone to becoming tight. They consist
of the biceps femoris, semimembranosus, and the semitendinosus. Because
they cross over both the hip and knee joints they can act on the hip or
the knee. The hamstrings flex the knee and also support the
pelvis on the femur in the standing position, therefore resisting
forward flexion of the trunk. Clinically I normally see 70 to 80
degrees of hip flexion in an adult when the knee is kept straight
(straight leg raise). Children have closer to 90 degrees.
For
methods of determining if you have tight hamstrings click here.
Tight hamstrings in children
Spasm or contracture is seen in the hamstrings in cases of severe spondylolithesis, tumours, and herniated lumbar discs. If your child has tight hamstrings you should consult your family physician prior to beginning a hamstring stretches program to rule out more serious pathology. In most people they simply become tight through disuse.
Hamstring Strains
Hamstring strains are one of the most common strains to affect athletes
and the most common type of strain to affect the lower extremity.
Hamstring strains can also be one of the most disabling injuries to the
lower extremity. These strains are most common amongst
athletes that participate in sports that involve a lot of acceleration,
deceleration, kicking, jumping, cutting, and pivoting. - sports such as
soccer, rugby, football, and raquet sports.
Click
here for more information on hamstring injuries.
Methods of Stretching Hamstrings
Much research has been dedicated to studying the best technique of
stretching, optimum frequency, and duration to achieve the best gains
in flexibility. The different stretching methods, ballistic stretching,
static stretching, pnf stretches, have all been demonstrated as
effective in increasing hamstring flexibility.
Many studies on flexibility tend to focus on hamstrings because they
are often tight, it is relatively easy to stretch them, and easy to
measure range of motion. Studies generally show that even a single
stretch is beneficial for improving flexibility although results only
last a few minutes. Exercises must be done over the long term to
achieve long term results. You can liken stretching the hamstrings to
stretching a rubber band. The rubber band will eventually bounce back
to its original length unless stretched again. In that way there is a
carry over from one hamstring stretch to the next
Stretching Hamstrings Using Static Stretches
Hamstring tightness can be a limiting factor for the optimal
performance of particular sports and an intrinsic risk factor for
sports injuries. Static stretching has been consistently reported in
the literature as an effective tool in preventing injuries related to
lack of flexibility. The relative safety of this type of stretching
makes it a good one for a healthy general population.
Standing
Hamstring Stretch
The standing stretch is valid as an effective method of increasing
hamstring flexibility, but depends on pelvic positioning. If you are
able to maintain a straight lower back while performing this stretch it
is significantly more effective. To perform this stretch
stand and face a chair or table. Keep your chest up and back straight.
Bend forward at the hips until you feel a stretch in the back of your
thigh.
Doorway Stretch
The stretch through the doorway has been validated, and is easier in
terms of maintaining a stable pelvis. This stretch is performed by
lying on the floor with one leg on the wall and the other flat on the
floor through the doorway. Pull yourself closer to the wall as you feel
a stretch. This hamstring stretching method has been shown to be just
as effective as the standing hamstring stretch.
Table Stretch
I
prefer to show people this stretch as it minimizes the risk of lower
back injury and makes it easier to maintain a stable pelvis throughout
the stretch. Stand with one leg up on a bed or table. Try and keep the
other hip neutral (keep the knee of the other leg pointing down toward
the floor). Keep your chest up and maintain a curvature in your lower
back as you lean forward. Do not allow the knee on the leg being
stretched to bend up.
Floor Hamstring
Stretch
The Seated hamstring stretch can be done on the floor. Sit with one
knee bent and the bottom of your foot against the inside of the
opposite thigh. Stretch out the other leg in front of you while
scooting your butt back and lifting your chest up. Maintaining good
pelvic alignment and keeping your chest up is important to prevent
lower back injuries during this stretch and will maximize the stretch
on the hamstrings. Rotating your trunk toward the side of the
stretched out leg will target the bicep femoris more. Rotating your
trunk away from the side of the stretched out leg will target the
semitendinosus and semimembranosus more so.
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Stretching Hamstrings Using PNF Techniques
The PNF techniques use the development of tension in a muscle by
contraction to facilitate the relaxation and therefore
stretch a muscle. By facilitating the relaxation of muscles we can
improve circulation and improve extensibility of myofascial tissues.
PNF (proprioceptive neuromuscular facilitation) uses inhibition
techniques to assist relaxation of the muscle being stretched.
Contract-relax, hold relax, and contract-relax antagonist-contract are
commonly used. Optimal length of contraction used in these techniques
has been found to be 3 to 6 seconds.
1. To perform a self PNF stretch (hold-relax) for the hamstring in standing, stand behind a chair and place one heel on the chair. Straighten your elevated leg and relax into the "standing hamstring stretch" Push your heel actively down into the chair to contract the hamstrings and hold this for 3 to 6 seconds. Then relax and gently force yourself further forward. Repeat this 3 or 4 times.
2.
To perform a self PNF hamstring stretch (contract-relax
antagonist-contract) using a strap to stretch the hamstrings in lying
is another very effective method of stretching hamstrings. Lie on your
back and loop the strap around the ball of your foot holding the ends
of the strap with both hands. Be sure to keep your chin down and
shoulders back. Exhale while pushing your heel up toward the ceiling.
Hold this stretch for 20 to 30 seconds. Now push down with your heel
into the strap toward the floor for 3 to 6 seconds. Then try and
straighten your knee and actively push your foot up toward the ceiling
contracting your quadriceps. Hold this for 3 to 6 seconds. Relax and
hold your stretch for 20 to 30 seconds. You can add dimension to this
hamstring stretch by bringing your heel to one side and then the other
to target different parts of the hamstrings and posterior leg fascia.
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Stretching Hamstrings Using Dynamic Stretching Techniques
Dynamic stretching should be done after the muscle is warmed up and can be done before a workout to improve hamstring flexibility without hindering performance in those sports that require strength and power.
1. The straight leg toe touch is performed in standing. Start with good posture, chest up and shoulders back. Flex your shoulders such that your arms are straight in front of you at 90 degrees. Try to maintain a tall posture throughout this stretch, tighten your abdominals and keep your back straight. Swing your leg forward while straight to try and touch your toes to your fingers. Lower your leg and alternate with the other side.
2. The one-leg bird stretch also requires balance and
stability. Start with an upright posture, chest up, shoulders down and
relaxed. Lift your straight left leg behind you as you slowly bend
forward at the hips and try to touch your toes. You will look like the
letter "T" with the leg being stretched being the one planted on the
ground. Hold this position for 2 or 3 seconds. Remember to always
maintain a neutral spine.
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Using the foam roller to stretch hamstrings
To use the foam roller to assist in releasing hamstrings sit on the roller with the roller on the floor as illustrated with the foam roll under the bottom part of your hamstrings. Slowly roll back and forth and side to side working your way up toward the glutes. By bearing weight through one leg at a time you will increase pressure on the one side. Bearing weight through both thighs lightens the pressure.
Using The Stick to stretch hamstrings
Sit on the edge of the bed with one leg up as in the hamstring stretch illustrated above . Place The Stick under the back of your thigh and apply pressure to your hamstrings as tolerated running the stick up and down 3 to 4 inches of your thigh for about 10 seconds. Move the sick to another 3 or 4 inches and repeat movement of the stick quickly for about 10 seconds. Do this until you've covered the entire hamstring area.
References
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Stretching exercises: effect on passive extensibility and stiffness in short hamstrings of healthy subjects. Arch Phys Med
Rehabil. 1994;75:976–981.
Halbertsma JP, Mulder I, Goeken LN, Eisma WH. Repeated passive
stretching: acute effect on the passive muscle moment and extensibility
of short hamstrings. Arch Phys Med Rehabil. 1999;80:407–414.
Halbertsma JP, van Bolhuis AI, Goeken LN. Sport stretching: effect on
passive muscle stiffness of short hamstrings. Arch Phys Med Rehabil.
1996;77:688–692.
Bandy WD, Irion JM, Briggler M. The effect of static stretch and
dynamic range of motion training on the flexibility of the hamstring
muscles. J Orthop Sports Phys Ther. 1998;27:295–300.
Laura C. Decoster, Rebecca L. Scanlon, Kevin D. Hor,; Joshua
Cleland Standing and Supine Hamstring Stretching Are Equally
Effective Journal of Athletic Training
2004;39(4):330–334
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