Stretch of the Month | Spring 2007 -- Hamstring Stretch
Why you need to stretch it
The hamstrings contribute a large part to flexibilty of the lower extremities. Often when bending forward, its not the back that limits the motion, but rather the hamstrings. The hamstrings are often a weak link in the biomechanical chain during any sort of hip motions. Hamstring injuries are also very common amongst runners and any sport that requires hip extension. By having the hamstring loose, it can help prevent a lot of injuries as well as contribute to overall good back health.
> How to stretch it
This is a stretch we have all seen the professional football players do before a game. It is called PNF (Proprioceptive Neuromuscular Facilitation) stretching and when done correctly, it can provide better results than conventional hamstring stretches.
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This stretch requires a partner to support the leg.
The injured person lies on their back and the partner supports the injured leg.
The stretch begins with the injured leg at a comfortable elevated position.
With minimal force, the injured person pushes the leg against the partner's shoulder for 20 seconds.
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After the 20 seconds, the partner does not back up but instead moves the injured leg a further 5 degrees.
This process is repeated several times.
This allows the muscle to stretch further than conventional hamstring stretches but caution should be used to not over stretch the muscle.
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