To get the greatest benefits from performing good mornings and minimize your risk of suffering lower back injuries, you need excellent hamstring flexibility. If, because of tight hamstrings or simply poor technique, you should round your lower back when performing this exercise, you expose your lumbar intervertebral disks and ligaments to a potentially injurious force. When performing good mornings, all of the movement should come from hip flexion as opposed to spinal flexion. Stretches can improve your hamstring flexibility so that you can get the most from performing good mornings.
Single-Leg Seated Hamstring Stretch
This gentle stretch will prepare your hamstrings for the deeper stretches that follow. Sit on an exercise bench with your legs bent and feet on the floor. Keeping your torso upright, extend your left leg straight in front of you and rest your heel on the floor. Pull your toes up towards your shin and place your hands on your bent right leg. Keeping your chest high, lean forward from your hips. Try not to round your back. Lean as far forwards as possible and try to relax into the stretch. Hold this position for 30 to 60 seconds before slowly sitting up and changing legs.
Waiter's Bow
The waiter's bow exercise simulates the movement used in good mornings and teaches you to bend from the hips and not the back. Stand up straight with your feet hip-width apart. Reach around behind you and pinch a horizontal fold of skin on either side of your lower back. Bend your knees very slightly, push your butt back and lean forward. If your back begins to round, the skin will be pulled out from between your fingers. Keep leaning forward at the hips but as soon as the folds of skin begin to get pulled out of your grasp, correct your posture by lifting your chest and pushing your butt further to the rear. Do not round your back any further. To emphasize pushing your butt back when performing this exercise, stand about 12 inches away from a wall and try to touch it with your butt as you lean forward.
Lying Towel Hamstring Stretch
This exercise allows for a deep stretch while in a relaxed position. Sit on the floor with your legs extended in front of you. Loop a long towel around your left forefoot and hold one end in each hand. Pull your toes towards your shin. Lean back and, keeping your knee extended, lift your left leg off of the floor. Keep your right leg straight and flat. Gently pull on the towel to elevate your leg. Imagine you are trying to press your heel up towards the ceiling so that you get an effective hamstring stretch. Keep your upper body as relaxed as possible and, if your leg begins to shake, release the stretch slightly. Relax, breathe and hold the stretch for 30 to 60 seconds before slowly lowering your leg back to the floor, changing legs and repeating.
References
- "Encyclopedia of Bodybuilding: The Complete A-Z Book on Muscle Building"; Robert Kennedy; 2008
- "Yoga Anatomy"; Leslie Kaminoff, Sharon Ellis, and Amy Matthews, 2007
- "Stretching"; Bob Anderson and Jean Anderson; 2010
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