Hey linnetbird,
For those of us stuck behind a desk the hamstrings due tend to get tight and enter into a process known as "adaptative shortening". There are a multitude of stretches, but several put excessive strain on the low back. My favorite hamstring stretch is known as the 90/90 stretch.
Lay on the ground with your back in nuetral position and both legs flat and extended. It is important that you do not allow your back to flatten out as you stretch, this creates shearing force on the lumbar spine and does not help the stretch, since as your pelvic bone tilts it allows your ichium (where your hastings originate) to come closer to the back of your knee. Bring one knee up so that you form a 90 degree angle between your hip and torso and another 90 degree angle between your upper and lower leg. Interlock your hands behind your knee and extend at the knee until you reach the first resistance barrier. Now, the really important part.... Research has changed over reasant years....
You must hold this stretch for 30-60 seconds on each leg to allow for peranent change in the tissue, and it is reccomended that the stretched be performed 2-3 times in succesion most days of the week. If you stretch for less time than this you do not allow for the initiation of the golgi tendon organ and it is unlikely you will see permanent change. If you have any further questions feel free to call me at 201-206-9665 or e-mail me at
Brentcpt@yahoo.com
Thanks for the question,
Brent Brookbush NASM, NSCA, IFPA CPT & ACSM H/FI
