Some interesting research is showing that improvement in hamstring flexibility will result in better movement strategies and reduced risk of back strain in daily life.

FREE HAMSTRING AND LOW

BACK STRAIN WORKSHOP!

 Here's a link to the research papers: http://goo.gl/IixTFF      http://goo.gl/HNZvZq What the research found: The results of both studies were interesting, but unsurprising:  “After hamstring stretching exercises, there was a significant increase in hip flexion and decreases in both lumbar flexion and the lumbar/hip flexion ratio during the preparation phase of stoop lifting." To simplify- in flexible subjects, pelvis movement/rotation, the preferred means of movement, was dominant. In conclusion, improving tight hamstrings may reduce lumbar loading/flexion thereby reducing low back pain.

Two recent studies looked at what is called “lumbo-pelvic-rhythm.” The first looked at lumbo-pelvic-rhythm in relation to forward bending, the second in relation to lifting. Lumbo-pelvic rhythm is essentially how the pelvis and lumbar spine move in relation to each other. We, i.e. the body, usually employ one of two patterns, particularly when forward bending and lifting—lumbar dominant and pelvis dominant. In lumbar dominance, a forward bend is achieved through flexion of the lumbar spine.  In pelvis dominance, a forward bend is achieved through pelvic rotation i.e. increased hip flexion, with less loss of neutral spine position.

Now the fun stuff- how to stretch them

In the first part of this workshop we will look at how to stretch the Hamstrings and Adductor Magnus. In the second part we will focus on Gluteus Maximus, the lateral hamstrings and Piriformis. Our goal will be to improve their flexibility and as a result facilitate a forward bend that is achieved through pelvic rotation instead of lumbar flexion.First, lets look at the anatomy. Images are taken from Innovations in Pilates-Therapeutic Muscles Stretching on the Pilates Reformer

Can you name the two muscles at the end of the two yellow lines?

The top one is Semi Membranosus, and lower one is the short head of Biceps femoris

On top of the previous muscles are a second layer, said to be more “superficial” Can you name the muscle at the end of the first line, and then the muscles at the end of the bottom two lines?

The top one is Piriformis, the second bottom is the long head of Biceps Femoris, and the bottom one is the Semi Tendinosus

Can you name the most superficial and largest of the hip extensors?

Gluteus Maximus

A very safe and simple way to stretch the hamstring group is on the Pilates reformer. Start with medium resistance, enough to move the carriage away and stretch the muscles without pulling the hip into too much flexion. This will cause the stretchee to contract the very muscles we are trying to stretch. If the other leg is kept horizontal, it will hold the pelvis in a neutral position via hip flexor tension.

Put your foot in the strap and take the leg to the point of

tension-around 5 or 6 out of 10 in terms of intensity

This close up makes it easy for you to see the Gluteus Maximus, the short head and long head of Biceps Femoris as well as Semi Tendinosus and Membranosis. If you dorsi flex your foot, i.e. point your toes toward your face, you can see that the Gastrocnemius will be stretched more also. This part of the stretch is more intense in the bulk of the hamstring group. In a moment, we will alter the leg position to change the focus to the lateral band of muscles.

Take some deep breaths and hold the position

for around 30 seconds, or 5 to 10 deep breaths.

Next, try a contraction. Without moving your leg,

lightly pull it down toward the floor, for five

seconds. Stop, relax, and see if you can allow the

carriage to slide further in to the foot bar to

increase the stretch a little. Hold for 20 breaths

Now lets move the stretch more strongly into the Gluteus Maximus, the Lateral Hamstrings and Piriformis

Without lifting your hip, take your leg across the mid line of

your body

Notice the Piriformis here, underneath the shadow of the Gluteus Maximus. You can also see the long and short head of the Biceps Femoris, and the lateral head of Gastrocnemius clearly.

Hold this adducted position for 90 seconds also.

This slide is a little tricky to make sense of initially. Its a shot looking up from the posterior aspect of the stretchee, as if you were lying under the carriage. Note the Piriformis, the long head of Biceps Femoris and the Gastrocnemius.

Finally, bend your knee and come out of the stretch slowly. Normal range of motion is said to be 80 to 90 degrees of hip flexion. In my experience though, it is more common to find about 60 degrees as normal, especially in males. Recall the research study information in the first slide in the presentation. To bend effectively from the hip joints, without flexing the lumbar spine constantly, at least normal range of movement is required The absence of this “normal range” could be one of the major contributing factors to the high incidence of Low back pain so prevalent nowadays.

The take home lesson?Work consistently to ensure you and your clients have at least 90 degrees of hip flexion. Then, rehearse the safe and effective practice of bending via pelvic rotation instead of lumbar flexion.

If Geoff, our 73 year old client can do it, you can too!

Geoff, 73 years of age, practicing one of our Innovations in Pilates stretches.

The slideshow above represents a brief snapshot of the Innovations in Pilates material. The material is contained in our books, and taught in classes and teacher training workshops around the world. For further information, please go to www.innovationsinpilates.com.au

The full article that accompanies this slide show can be found at www.anthonylett.com.au