Hamstrings, how to stretch and why

"It's sort of a catch 22," said Judy Kieres-McKormick, a certified strength and conditioning specialist and fitness center coordinator at the Dundee Township Park District, "because the way your hamstrings can get tight is through activity...but also through inactivity, because when you're sitting, your hamstrings are relaxed so they tend to tighten."

Aside from an increased risk of injury, tight hamstrings can also cause low back pain, McCormick said, because the hamstrings connect to the pelvis. If they're tight, your hamstrings can prevent your pelvis from tilting correctly when you bend forward.

According to April Hernan, a certified personal trainer and owner of Fitness Network, Inc. in Batavia, the best way to ensure flexible hamstrings is to stretch regularly.

"Generally, [the hamstring] is a very, very tight muscle that I see in people," she said. Prior to an activity, Hernan recommends an active stretch-a brisk walk, a hamstring curl, where you stand and bring your heel toward your rear end, marching in place or knee to chest movements.

"A passive stretch comes in after the activity...to lengthen the muscle fibers and prevent the muscle from getting tighter," she said. "I've had good success with my clients who stretch after an activity and then prior to bed time."

Reada Sobeski, a personal trainer with the Dundee Township Park District said she often encourages her clients to stretch twice a day as well, but added that doing a stretch incorrectly can be more damaging than not doing it at all.

Bouncing, also known as ballistic stretching, is a big no no, Sobeski said, as is stretching cold muscles, not holding a stretch long enough (15 seconds is the bare minimum) and over stretching.

Bouncing while stretching can cause muscle tears, and stimulates safety mechanisms in the muscles and tendons that causes them to actually contract. A slow passive stretch to the point of slight tension or discomfort (not pain), will also stimulate the safety mechanisms, Sobeski said, but holding the stretch for at least 15 seconds (preferably 20 or 30) will allow them to receive a signal to relax and lengthen.

Whether you perform a sit and reach, a stand and reach or a modified hurdler's stretch (sit with one leg straight and the other bent with the foot to the inside of the straight leg), Hernan said it's important to keep your back straight and bend from the hip to protect the lower back.

"Sit up tall, keep your head up and reach with your chin and chest," Sobeski agreed. "For people who have trouble getting down on the floor, you can do the stretch from a chair or try a triangle stretch," in which you stand with one leg out in front, support your weight on the back leg above the knee and bend at the waist while pretending to take a seat.

© Copyright 1994 Paula Lauer