Flexibility is an important but often overlooked fitness component--you've probably been guilty of rushing through your workout and skipping stretching. Among the muscles you shouldn't neglect when it comes to stretching are the hamstrings. One of the largest muscle groups in your legs, the hamstrings are along the back of your thighs. They work directly with your lower back, allowing you to walk, run, sit and stand. Flexibility training increases the hamstrings' range of motion and improves your performance.
Benefits
Performing hamstring flexibility exercises can reduce overuse injuries, such as shin splints or lower back pain. These injuries develop when you place your body under a lot of stress without allowing a full recovery. With increased flexibility, you should also feel your posture improve and overall stress on your body decrease.
Techniques
Proper stretching involves specific techniques: static stretching, dynamic stretching and proprioceptive neuromuscular facilitation. Static stretches are those in which you hold a stretch for an extended period. Dynamic stretches, such as high-knees and buttocks kicks, increase the tension in your muscles. Proprioceptive neuromuscular facilitation combines passive, relaxed stretches with isometric, resistant stretches to increase your flexibility. Combining these three techniques is beneficial as long as you avoid bouncing motions.
Exercise Examples
You should incorporate several hamstring stretches into your exercise routine. One stretch begins with relaxing on your back, extending your left leg and placing a towel behind your right leg. With the towel, bring your right leg as close to your chest as possible. Repeat on the opposite side. Another hamstring stretch is known as the downward dog. Starting from a plank position, push your buttocks toward the ceiling and your heels toward the floor.
Recommendations
Increasing your hamstring flexibility requires that you focus on frequency, intensity and time. Stretch at least three times a week, using minimal force, after your workout sessions. Hold each stretch for 15 to 30 seconds and repeat two or three times. If you have tight hamstrings, increase the number of sets for each stretch.
Expert Insight
In a study published in the American Journal of Sports Medicine in 1999, researchers concluded that regular hamstring stretching can significantly reduce the number of overuse injuries of the hamstrings in any population at risk, such as athletes or military trainees. They emphasized, however, that the stretching was effective only if performed multiple times a day.
References
- American College of Sports Medicine: Selected Issues in Injury and Illness Prevention and the Team Physician
- Spine Health: Specific Hamstring Stretches for Back Pain Relief
- President's Council on Physical Fitness and Sports: Current Issues in Flexibility Fitness
- American Academy of Family Physicians: Flexibility Exercise Can Decrease Overuse Leg Injuries
- Yoga Journal: Downward-Facing Dog
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