How to Keep Your Hamstrings Loose & Prevent Injury During Strenuous Activity

pelvisIf you suffer from lower back pain the problem could be in your legs – your hamstrings to be exact. A chiropractor will do their best to align you, but if your muscles are tight then they may keep knocking you out of alignment. So, give your chiropractor a little help in keeping you on the straight and narrow by doing these hamstring stretches at home to help keep you lose and hopefully back pain free!

The Hamstring Problem

Here’s a small test for you: stand up and then bend forward from the waist and try to touch your fingertips to your toes without bending your knees. Can you do it? If not, then your hamstrings may be too tight. This is a problem because tight hamstrings can cause your pelvis to tilt backwards and this leads to lower back pain.

The Classic Hammy Stretch

This one is a classic for a reason: it works. To do this standing stretch, stand with your feet together. Now, cross your right foot over your left foot and slowly lower your torso to your legs with your arms hanging. Make sure to reach towards your toes with your fingertips for this one and hold for at least ten seconds before repeating on the other side.

Prone Glute Bridges

This is the stretch that will take you on the bridge to flexi-town. It’s simple to do, too! Just lie face up on the ground with your knees bent and your feet flat on the floor. Now squeeze those glutes as you lift your hips towards the ceiling. You know you’ve gone far enough with this move when your body makes a straight line from your shoulders to your knees. Return to starting positing slowly and controlled and then repeat.

Leg in the Sky

This one is pretty easy to do and no doubt you’ve seen it at the gym. To do it just prop your foot up on a machine or bench (as long as it’s a height you’re comfortable with) and then put your foot on it with your leg straight out, pulling your head toward your knees for 10 seconds or more.

The Lying Leg Raise

This is a very Pilates like move to incorporate into your stretch routine. To get it done make sure you lie face up on your back with your legs extended and your feet together. Raise your legs off the ground together while trying to keep them straight and then bring your knees towards your face. Slowly and in a controlled way return to your start position and then repeat.

No matter how you get it done, flexibility in your hamstrings is going to be magic for your back, and it’ll make your chiropractor proud too!

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Used under Creative Commons Licensing courtesy of Deborah Morrison

This article is made available for general, entertainment and educational purposes only. The opinions expressed herein do not necessarily reflect those of The Joint Corp (or its franchisees and affiliates). You should always seek the advice of a licensed healthcare professional.