Thanks Yoda for your kind words and acknowledgement of the work I have developed over nearly 25 years of fitness tutoring.The approach I take to training for all applications of fitness is much more commited to specificity and isolation than in most exercise formats. The energy and attention you bring to the work is the real magic, however, and results are more dependent on application and compliance than the information.
Trig, Hamstrings are are probably the most complicated stretch to accomplish because of the condition of the spine which comprises the top of the hip relative to the muscle attachments below the hip. Since the hamstring attaches to the bottom of the hip joint your success is really about balancing the tension above the hip.
If you cannot sit on a bench and stretch your leg out directly in front of your hips and then sit up straight, creating a right angle, then your hamstring work will feel less than exciting. So I recommend this as your first order of business when it comes to hamstring flexibility. Bending over to touch your nose to your knee is a moot point if the right angle is inaccessible.
So sit on a bench, as described above, and place your hands around the bench for support. Keep your leg stretched completely. As you begin to lift your chest and back straight you will feel your knee beginning to want to bend. Don't allow this and only lift as far as you can with your leg straight and, again, with real tension but no great pain or grimmicing. Hold the stretch for 30 seconds and then try to lift a little higher, and repeat once more. Now and only now that you've accomplished all you can then round and reach out of your low back to take your hands toward your ankles. Keep your eyes looking at the ankle as well. Remember to breath. Usually people tell me their arms aren't long enough, it really feels this way, but it's not true. Repeat on the other leg and then if you have time do both legs again while they are in a state of compliance. It may take some time before you can create the straight (neutral back) complete with the natural curvatures of your spine including your lordosis, the curve of the low back.
A secondary, yet major, impediment to hamstring alignment is a little muscle called the periformis. The periformis muscle attaches between the sacrum and the top of your leg bone. The least complicated way to get to this muscle is as follows:
After you've finished your hamstring stretch sit up and bend that knee to place the outside of your ankle on the bench in front of you. Your instep will be toward the ceiling. Straighten your back once more and try to lean toward your ankle. This will create a sensation under your buttocks. Hold this position for 30 seconds and then continue to try to enjoy the stretch twice more for 30 second intervals. Another way to get into this muscle, and I have people that do it at their desks, is to put your ankle on the opposite knee in a seated position. Lift your back and lean toward your ankle again.
Don't be afraid to move your torso slowly and in various angles to get your best stretch. Every body is different based on genetics and life experience so let yourself explore your own perfection; ok not so perfect yet.
Remember consistency and patience. Let me know if this is clear enough for you and also how you are progressing.
Thanks Vickie...and you guessed it. I'm the person who cannot sit on a bench with their leg straight. I actually have to lean backwards in that position. Sad but true! Anyway, I'm committed to make this better in '06 and have started already.
Trig, And so you have mastered the 'hardest' part of getting a better balance of hamstring support for your game, getting started. And I'll add that 85 percent of the people I work with cannot master this, seemingly, simple posture. I would suggest, if I may, that you start this new focus once a day but after a few days of implementation you start doing it twice and even a third time; that is if you want to see faster results. The simple fact is that your hamstrings are supporting you based on the only information they are receiving. So if you want them to positively adapt to a new agreement with your hips and torso then you have to give them more frequent requests to comply with your new desire. The protocol I suggested is very frustrating because the changes happen slower than we expect from our exercise efforts. But I promise it will work. Now, since I am being bossy, I would also suggest you do some work with your upper body including the shoulder stretches and torso twist and definitely some of the lat work that we've posted on other threads. Your lats are the primary stabilizer for your back and attach at the hip, the lower thorasic vertebrae and lower ribs and then to the front of your arm. There is a major relationship between the lats and the hamstrings in keeping your hips under control during your golf efforts and just walking around. Yes, here I go again, You can and should focus your attention to isolation but your program must include an interest in addapting the rest of the body to this new structural function. As I've said a hundred times, it really is all connected.
Trig, And so you have mastered the 'hardest' part of getting a better balance of hamstring support for your game, getting started. And I'll add that 85 percent of the people I work with cannot master this, seemingly, simple posture. I would suggest, if I may, that you start this new focus once a day but after a few days of implementation you start doing it twice and even a third time; that is if you want to see faster results. The simple fact is that your hamstrings are supporting you based on the only information they are receiving. So if you want them to positively adapt to a new agreement with your hips and torso then you have to give them more frequent requests to comply with your new desire. The protocol I suggested is very frustrating because the changes happen slower than we expect from our exercise efforts. But I promise it will work. Now, since I am being bossy, I would also suggest you do some work with your upper body including the shoulder stretches and torso twist and definitely some of the lat work that we've posted on other threads. Your lats are the primary stabilizer for your back and attach at the hip, the lower thorasic vertebrae and lower ribs and then to the front of your arm. There is a major relationship between the lats and the hamstrings in keeping your hips under control during your golf efforts and just walking around. Yes, here I go again, You can and should focus your attention to isolation but your program must include an interest in addapting the rest of the body to this new structural function. As I've said a hundred times, it really is all connected.
Will be back online on Monday. Merry, merry, Vik
Vicky,
What it be possible to have your entire stretching regime consolidated in one place with pics? Wait a minute....that would be a book or better yet a DVD with you demonstrating!
Thanks Trig for your support and acknowledgement. In fact, I almost hate to admit this outloud, I am working on a product to provide exactly what you are asking. It is basically a set of cards that have text on one side and pictures on the other. I am also working on, dare I say, a manuscript; but alas the writer in me is unskilled so the work is slow. But I am inspired by your post. I thank you very much. Vickie
Thanks Trig for your support and acknowledgement. In fact, I almost hate to admit this outloud, I am working on a product to provide exactly what you are asking. It is basically a set of cards that have text on one side and pictures on the other. I am also working on, dare I say, a manuscript; but alas the writer in me is unskilled so the work is slow. But I am inspired by your post. I thank you very much. Vickie
Cool. We all look forward to it!
Back to a stretching question....
When standing and performing a hamstring stretch by bending over, I only do this with very flat lower back which means I'm basically only bending at the hips. I do this because I have a bulging and slight tear in the L3/L4 region and my doc said not to round out my back. Now I'm REALLY a long way from the floor but I assume this is the proper move and eventually I'll be able to bend at the hips with a flat back and touch my toes. Is that possible without rounding out the lower back?
Thanks Yoda for your kind words and acknowledgement of the work I have developed over nearly 25 years of fitness tutoring.The approach I take to training for all applications of fitness is much more commited to specificity and isolation than in most exercise formats. The energy and attention you bring to the work is the real magic, however, and results are more dependent on application and compliance than the information.
Trig, Hamstrings are are probably the most complicated stretch to accomplish because of the condition of the spine which comprises the top of the hip relative to the muscle attachments below the hip. Since the hamstring attaches to the bottom of the hip joint your success is really about balancing the tension above the hip.
If you cannot sit on a bench and stretch your leg out directly in front of your hips and then sit up straight, creating a right angle, then your hamstring work will feel less than exciting. So I recommend this as your first order of business when it comes to hamstring flexibility. Bending over to touch your nose to your knee is a moot point if the right angle is inaccessible.
So sit on a bench, as described above, and place your hands around the bench for support. Keep your leg stretched completely. As you begin to lift your chest and back straight you will feel your knee beginning to want to bend. Don't allow this and only lift as far as you can with your leg straight and, again, with real tension but no great pain or grimmicing. Hold the stretch for 30 seconds and then try to lift a little higher, and repeat once more. Now and only now that you've accomplished all you can then round and reach out of your low back to take your hands toward your ankles. Keep your eyes looking at the ankle as well. Remember to breath. Usually people tell me their arms aren't long enough, it really feels this way, but it's not true. Repeat on the other leg and then if you have time do both legs again while they are in a state of compliance. It may take some time before you can create the straight (neutral back) complete with the natural curvatures of your spine including your lordosis, the curve of the low back.
A secondary, yet major, impediment to hamstring alignment is a little muscle called the periformis. The periformis muscle attaches between the sacrum and the top of your leg bone. The least complicated way to get to this muscle is as follows:
After you've finished your hamstring stretch sit up and bend that knee to place the outside of your ankle on the bench in front of you. Your instep will be toward the ceiling. Straighten your back once more and try to lean toward your ankle. This will create a sensation under your buttocks. Hold this position for 30 seconds and then continue to try to enjoy the stretch twice more for 30 second intervals. Another way to get into this muscle, and I have people that do it at their desks, is to put your ankle on the opposite knee in a seated position. Lift your back and lean toward your ankle again.
Don't be afraid to move your torso slowly and in various angles to get your best stretch. Every body is different based on genetics and life experience so let yourself explore your own perfection; ok not so perfect yet.
Remember consistency and patience. Let me know if this is clear enough for you and also how you are progressing.
Vik
Hi Vicki, I am fairly new to this forum and have a big problem with my lower back (psoas) and find stretching my rock hard hamstrings brings some releif. I was once told that the best way was to lie on your back and use a towel, pull on the ball of foot and stretch that way. What are your thoughts on this. Also the periformis, wow I need a lot of work on them! Aloha
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