{"id":1128,"date":"2013-11-18T21:53:57","date_gmt":"2013-11-18T21:53:57","guid":{"rendered":"https:\/\/www.pilateswithpriya.co.uk\/?p=1128"},"modified":"2013-11-18T21:53:57","modified_gmt":"2013-11-18T21:53:57","slug":"stretch-those-hamstrings-to-help-your-back","status":"publish","type":"post","link":"https:\/\/www.pilateswithpriya.co.uk\/?p=1128","title":{"rendered":"Stretch those Hamstrings to help your back."},"content":{"rendered":"

Looking around classes there are a fair few people who look like they have tight hamstrings so here are some tips on how to improve your flexibility in that area. Why? Because tight hamstrings can lead to lower back pain! So get stretching if this applies to you.<\/p>\n

\"Hamstring<\/a>
Hamstring Stretch<\/figcaption><\/figure>\n

How to test if your hamstrings are tight:<\/span><\/p>\n

This can be done by lying on your back with one leg outstretched along the floor\u00a0 and and lifting the other leg, foot towards the ceiling. As soon as the pelvis starts to tilt backwards and the back flattens to the floor stop. The leg should go to about 80 degrees. If it is less than this then the hamstrings are tight and short.<\/p>\n

Whats the problem with having short hamstrings?<\/span><\/p>\n

As well as being vital in sports such as football and running, it can become a major contributor in maintaining or causing back pain. Some kinds of back problems are not resolved until the hamstrings are got back to adequate length. It is also worth noting that hamstrings can get shorter as a consequence of back problems as well, thus producing a viscous cycle.<\/p>\n

Causes of actual short hamstrings<\/span><\/p>\n

Long hours sitting \/ driving.<\/p>\n

Tension. People often hold their legs tensely, normally unconsciously. Signs of this are habitually putting feet back under chair when sitting, or holding knees tightly together.<\/p>\n

Back problems. This is because the hamstrings are trying to stabilize the back.<\/p>\n

Lack of core strength where the hamstrings take on the role of attempting to stabilize the trunk.<\/p>\n

Poor coordination and habitual movement patterns. Using the hamstrings in hip extension (leg moving backwards) rather than your gluteal (bum) muscles.<\/p>\n

3 Stretches to do:<\/span><\/p>\n

    \n
  1. With band- lie on the floor in neutral. Slide 1 leg away along the floor, then put the band around your other foot and lift that leg into the air, foot to the ceiling. Use the band to get a food stretch down the back of the thigh. Push against the band for 15 seconds and then let the leg come slightly closer towards you to increase the stretch.<\/li>\n
  2. Stand with your foot on the back of a chair, on a windowsill or on a Worktop, find the right height surface to get that stretch.<\/li>\n
  3. Lie on the floor with one foot against a door frame, knee bent. Now press your heel into the door frame for 3 breaths and then slide your leg up door frame to get the stretch. Shuffle nearer the door frame to get a better stretch.<\/li>\n<\/ol>\n

     <\/p>\n","protected":false},"excerpt":{"rendered":"

    Looking around classes there are a fair few people who look like they have tight hamstrings so here are some …<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_eb_attr":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[4,6],"tags":[35,140,410,408,409,252,253,153,118,407,406],"class_list":["post-1128","post","type-post","status-publish","format-standard","hentry","category-back-pain-2","category-exercises","tag-core","tag-hamstrings","tag-hamstrings-and-back-pain","tag-how-to-stretch-hamstrings","tag-pilates-and-hamstrings","tag-pilates-bitterne","tag-pilates-hedge-end","tag-pilates-southampton","tag-pilates-with-priya","tag-short-hamstrings","tag-tight-hamstrings"],"aioseo_notices":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p3FIsx-ic","jetpack_sharing_enabled":true,"jetpack_likes_enabled":true,"jetpack-related-posts":[{"id":1723,"url":"https:\/\/www.pilateswithpriya.co.uk\/?p=1723","url_meta":{"origin":1128,"position":0},"title":"The plague of tight hamstrings","author":"Priya Tew","date":"8 November, 2015","format":false,"excerpt":"Following on from our last post (where I discovered how tight my husbands hamstrings are) and a few enquiries this week.... I bring you the plague of most of the men who come to our classes and also quite a few women! So what is going on and why does\u2026","rel":"","context":"In "Back pain"","block_context":{"text":"Back pain","link":"https:\/\/www.pilateswithpriya.co.uk\/?cat=4"},"img":{"alt_text":"Hamstring Stretch","src":"https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2013\/11\/IMG_2721-224x300.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":2053,"url":"https:\/\/www.pilateswithpriya.co.uk\/?p=2053","url_meta":{"origin":1128,"position":1},"title":"Why can’t I do a roll up? PART 2. Hip Flexors and Hamstrings.","author":"Priya Tew","date":"6 December, 2016","format":false,"excerpt":"The hip flexors include the deep muscle called the Psoas. This runs from the middle of your spine to inside the top of your thigh bone. It helps pull the spine up towards your legs. The other hip flexors are the ones you can feel in the front at then\u2026","rel":"","context":"In "Core"","block_context":{"text":"Core","link":"https:\/\/www.pilateswithpriya.co.uk\/?cat=964"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/TpFx3-SBvPk\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":308,"url":"https:\/\/www.pilateswithpriya.co.uk\/?p=308","url_meta":{"origin":1128,"position":2},"title":"Stretching is great :)","author":"Priya Tew","date":"21 October, 2011","format":false,"excerpt":"This week has been my first full week back doing full-on cardio classes at the gym. As many of you will know I don't just teach Pilates... currently I teach 8 Pilates classes and then I have a back to back Step Aerobics followed by Spin session on a Tuesday\u2026","rel":"","context":"In "Exercises"","block_context":{"text":"Exercises","link":"https:\/\/www.pilateswithpriya.co.uk\/?cat=6"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2011\/11\/hamstring-stretch.jpg?fit=500%2C308&ssl=1&resize=350%2C200","width":350,"height":200},"classes":[]},{"id":1131,"url":"https:\/\/www.pilateswithpriya.co.uk\/?p=1131","url_meta":{"origin":1128,"position":3},"title":"So I can’t touch my toes.","author":"Priya Tew","date":"15 December, 2013","format":false,"excerpt":"One of my recent posts looked at hamstrings, how they may become tight, how to test and how to stretch them back out. Keeping on that theme lets think about where else you may have tight, short muscles that could affect your posture and body functioning. Here is today's test...\u2026","rel":"","context":"In "Back pain"","block_context":{"text":"Back pain","link":"https:\/\/www.pilateswithpriya.co.uk\/?cat=4"},"img":{"alt_text":"touch toes","src":"https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2013\/12\/touch-toes-300x300.png?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":1459,"url":"https:\/\/www.pilateswithpriya.co.uk\/?p=1459","url_meta":{"origin":1128,"position":4},"title":"It\u2019s not all about strength. Tightness can be a Weakness.","author":"Priya Tew","date":"25 January, 2015","format":false,"excerpt":"\u00a0Pilates for me is constantly a challenge. I teach it, but I am also still learning it and I think I always will be. That is one of the reasons I love it so much. If something is too easy, it loses it appeal to me. 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