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West Hollywood Chiropractic: Advanced Hamstring Workouts and Stretches for Pain Relief

By On · Add Comment · In hamstring injury, hamstring stretches, hamstring workouts, pain relief, sports chiropractor, tight hamstrings, tight muscles
No, no, no, no NO! All wrong–watch the vid below

So I’ve now given you two great hamstring stretches–one that is the most basic, and where I would recommend everybody to start. Remember, it’s using a wall to brace yourself as you bend forward. Why do you need the object on which to brace? Simple…maintaining an arch while bending forward is probably a very different movement for you, so the wall will help you do the position easier. Truth be told, as you get more comfortable, you will probably not need the wall anymore; but I encourage you to master using the wall before getting cocky and going without, as you want to avoid causing injury (and thus spending the next several months to years getting treated by your friendly neighborhood sports chiropractor)

The first advanced hamstring stretch, then, was a lunge stretch to hit the upper hamstrings. It’s advanced because if you are very tight, you are susceptible to injury–pulls, tears, and possibly not getting back up without the help of the fire department. So you can try it if you are not sure, but go sloooowly. And if you are severely challenged…then back to the door for you.

The advanced hamstring stretch I demonstrate in the video now uses a prop such as a chair, a weight bench, or even a railing at the gym (or anywhere for that matter). However, the same principles as in the beginners hamstring stretch still apply, primarily that it is imperative that the arch in the low back must be maintained throughout. This is your limiting factor–so once you lose the arch, that’s where you stop. How far forward you bend is of least importance after the arch, the alignment of the hips, foot position and a good dorsiflexion of the foot.

You will see that as your hamstrings open, this stretch will become easier, and more rewarding. Watch the video to see the proper biomechanics in doing the advanced hamstring workouts and stretches for pain relief. Once you’ve got them down, you are on your way to getting good length into these back thigh workhorses. Have fun, and don’t forget the arch.

Los Angeles Chiropractic: High Lunges Stretches for Upper Hamstring

By On · Add Comment · In hamstring stretches, hamstring tear, ischial tubes, pulled hamstring, yoga

The hamstrings are important players in low back and pelvic biomechanics. I have shown you a great beginners stretch to start opening these fun muscles (lots of people do not like stretching the hamstrings…I wonder why???), and now I would love to demonstrate a more advanced stretch.

The hamstrings, remember, are attached to the ischial tubes of the pelvis, which is essentially the “sit bones” as discussed in many yoga classes. So when stretching the hamstrings in the beginners stretch, most people feel it in the back of the knees, or the insertion point for the muscles. That’s good–it starts there. As you begin to open and are able to get deeper into the stretch, you will likely then feel it into the belly of the muscle, or the center of the hamstrings at the back of the thigh. Also good.

In the advanced high lunge stretch that I demonstrate in the video, you will feel it more in the origin of the muscle or up into the sit bones. Essentially you will feel it strongly at the point where the hamstrings meet the buttocks. I must reiterate: THIS IS AN ADVANCED STRETCH, so please go slowly. Don’t force anything. If you strain, pull or tear a hamstring, you will feel it for a long time. I tore my hamstring in 1999 and it took many years to get back to normal. Just be careful.

In the video I demonstrate the three different levels of the stretch–each one increasing in difficulty. Because of the depth of the stretch, you will also find this to be a great strengthening exercise for the buttock and the hamstring. If you hold the stretch for thirty seconds to a minute, you will be sore the next day.

Watch the video to learn a great hamstring strengthening workout and stretch for the upper hamstrings. Like I said, though, proceed with caution, as this is a little more advanced stretch. If you haven’t stretched your hamstrings much, definitely do not start here–begin with this first hamstring stretch. Otherwise, if you are ready…have fun.

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