Back pain is either short-term, also known as acute, or long-term, which is known as chronic. Sedentary work is one risk factor for back pain, reports MayoClinic.com. When you are seated for long periods of time, your hamstrings -- tendons in the back of the knees -- have a tendency to become tight and pull on the pelvis and hips, leading to pain. Stretches are used as a corrective measure.
Identification
Hamstring stretches are designed to lengthen the muscles in a safe and effective way without causing any further pain to develop. By achieving this goal, you will not only be able to reduce your pain, but you will also improve your mobility. This always takes place when you become more flexible. By improving your mobility, you can perform daily tasks with more efficiency, such as getting in and out of a car.
Types
The hamstrings consist of three parts -- the semitendinosus, semimembranosus and biceps femoris. Stretches target all of these muscles with the body in different positions. Forward bends, chair stretches and leg raise stretches are exercise examples.
Specific Stretches
It is important to use proper form when you are doing your hamstring stretches. The forward bend is performed from a standing position with your feet close together. Keeping your legs straight, fold forward at the hips and reach for your toes. If you cannot reach them, just go as far as you can and grasp your legs. Hold for 20 to 30 seconds and slowly release.
A chair stretch works each leg separately. If you do not have access to a chair, use a weight bench or an object that is about the height of a chair's seat. Lift your right leg and place your heel on the chair. Keeping both legs straight, place your hands lightly on your right thigh and lean forward. Stop when you feel a good stretch in your hamstring and hold for 20 to 30 seconds. Slowly release and repeat with your other leg.
The leg raise stretch is performed from a face-up position on the floor. Raise your left leg in the air and grasp the back of your thigh. Gently pull your leg toward your head until you feel a good stretch on your hamstring. Hold for 20 to 30 seconds, slowly release and repeat with your other leg. For a variation, move up close to a wall with an outside corner. Lift your leg and place it against the wall, advises the American Council on Exercise.
Yoga
Yoga is an exercise form that fuses the mind with the body. A downward-facing dog is a yoga pose that not only helps stretch the hamstrings, but it is also therapeutic for sciatica, which causes lower back pain. To do this pose, lie on your stomach with your hands directly under your shoulders and your feet about hip-width apart. Push yourself off the floor and slowly raise your hips in the air as you form an inverted angle with your body. Keep your arms, back and legs straight and push your weight back toward your heels. Try to get your feet flat on the floor if possible. Once you feel a stretch on your hamstrings, hold for 20 to 30 seconds and slowly release.
Time Frame
Stretch often enough to get your hamstrings limber and keep them that way. Aim for four or five sets of each stretch and do them on a daily basis. If you are pressed for time, you do not have to do all of your sets in one sitting. Spread them out over the course of the day.
Warning
Even though hamstring stretches are low impact, make sure to talk to your doctor before proceeding with them.
Member Comments