Stretching, Why Not? Part 3-3

Today’s stretch will focus on the back of your upper leg, the hamstring.

Warning: There is risk of injury when stretching. If you don’t understand these instructions please do not try to figure out how to do the stretches. Warm up your muscles before you try these stretches (something like some light jogging in place or after a hot shower will suffice). Do these stretches slowly and carefully and stop at the slightest hint of pain.

Hamstring Stretch: When people have tightness in their legs it can frequently be felt as low back pain and stiffness throughout the lower body. The legs our obviously essential for our mobility and even if we don’t feel tightness down there its important to make sure the legs remain flexible. In physical therapy we regularly see injuries to ankles, knees, hips and groins. Stretching to protect these joints is not only for people who are participating in physical activity, a simple stumble in the parking lot can wreak havoc on a nonflexible person.
1. Sit on the floor with your legs out in front of you.
2. Spread your legs apart as far as you can without it being uncomfortable.
3. Sit up straight and then slowly slide both hands down your right leg toward your ankle. When you feel the tension in the back of your leg, hold it for 20 seconds. Make sure your leg stays flat; your knee may want to rise up but try to keep it down on the floor.
4. Slowly slide back up to your starting sitting position.
5. Switch and go to the left side. Repeat twice on each side holding for 20 seconds each time.

Groin Stretch: You can get a slight groin stretch from the same position so I’ll describe that for you as well.
1. From the same sitting position with your legs spread and sitting up straight.
2. Slowly slide both hands straightforward on the ground so that you are leaning forward between your legs. You will start to feel tension either in the back of your legs, the inside of your thighs, or in your groin. When you feel it in any of those places hold it for 20 seconds.
3. Repeat twice allowing about 30 seconds in between.

Remember your body needs to be loose and limber while stretching to get the most benefit. Holding your breath and forcing your body into stretches is not going to get the results you want. Never hold your breath, if you can’t breath steadily then you are pushing too hard. Try to clear your head while you hold the stretches, your stretching time can be a nice way to relax and relieve the stress of the day.