Key Hamstring Stretches
The hamstrings play a crucial role in many daily activities, such as, walking, running, jumping, and controlling some movement in the trunk. In walking, they are most important as an antagonist to the quadriceps in the deceleration of knee extension
Most low back pain and sciatica problems will benefit from a regular routine of hamstring stretching. Tightness in the hamstrings places increased stress on the low back and often aggravates or even causes some of the conditions that lead to low back pain and/or sciatica pain.
The hamstrings are a group of three muscles (Biceps Femoris, Semitendinosus & Semimembranosus) located in the back of the thigh. They run from the pelvis down to the knee, and help bend the knee and extend the hip. Because most daily activities including sitting do not stretch the hamstrings, they are often overly tight and specific stretching exercises are needed to keep them healthy and extended. In addition strenuous exercises often contributes to tight hamstrings.
Stretching your hamstrings before and after working out helps alleviate pain and tightness. Back pain sufferers and those with stiff knees will also benefit from a regular stretching routine.
Tight hamstrings are a common finding in most people. However, you can do easy exercises to increase your hamstring length. Learn four easy exercises and be on your way to a more limber lifestyle.
Stretch 1
Sit on the floor with both legs out straight.
Extend your arms and reach forward by bending at the waist as far as possible while keeping your knees straight.
Hold this position for 10 seconds.
Relax.
Repeat.
Stretch 2
Sit on the floor with one leg out straight.
Bend the other leg at the knee and position the sole of that foot against your opposite inner thigh.
Extend your arms and reach forward over the one straight leg by bending at the bending at the waist as far as possible.
Hold this position for 10 seconds.
Relax.
Repeat with the other leg.
Stretch 3
Stand and cross your right foot in front of your left.
Slowly lower your forehead to your right knee by bending at the waist.
Keep both knees straight.
Hold this position for 10 seconds.
Relax.
Repeat by crossing your left foot in front of your right.
Stretch 4
Stand one foot from a wall and place your hands on the wall at shoulder height, shoulder-width apart.
Take a step back with one leg while pushing into the wall.
Keep your back straight and press your heels into the floor.
Hold for 10 seconds.
Step forward and repeat with the other leg.
Remember massage can help release tight hamstrings.
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Elbow Joint Mobility & Strength Exercises
Following on from my last article on elbow pain, I wanted to share with you some exercises for increasing the mobility and strength of your elbow joint.
- Stand or lie down. Bend and straighten your elbow to its outer limits without creating pain. Repeat 5 to 10 times.
- Sit with your forearm flat on a table and the palm of your hand against the table top. Then turn your forearm so that the back of your hand is resting on the table and then turn your forearm again so the palm of your hand is against the table. Repeat 5 to 10 times.
- Practice screwing and unscrewing a screw with a screwdriver, while holding your upper arm close to your body. Repeat 5 to 10 times.
- Hold a dumb-bell in your hand (or a can from your kitchen cupboard) and then bend and straighten the elbow joint. Repeat 5 to 10 times. You can gradually increase the weight to build strength.
- Stand up and do press ups against a wall. Ensure that you bend your elbow to the maximum and fully straighten your arms. Repeat 5 to 10 times.
- Hold a barbell in your hands (or a mop handle or broom handle), bend and straighten your elbow joint. Repeat 5 to 10 times.
- Flex one elbow joint to 90 degrees, then with your other hand resist your bent arm trying to touch your shoulder for 4 - 7 seconds and relax for 2 seconds.
- Straighten your arm backwards and take hold of a banister or something similar with your outstretched hand and stretch for 6-8 seconds by bending your knees.
More oops I did it again ….
We all wonder why after an injury or issue has healed and after several weeks of feeling pretty good, bang it flares up again, why? Last week I explained so factors influencing why this happens, now I want to explore the physiological aspects. The Physiological Law of Facilitation (the path of least resistance) The law explains why old injuries flare up under stress.
When an impulse has passed once through a certain set of neurons in your brain to the exclusion of others, it will tend to take the same course on a future occasion, and each time it does, the resistance will become less.
An analogy of this would be the image of rain on a dirt hill each time it rains the pathway becomes more entrenched, larger, and more intricate spreading out to nearby pathways. So once a nerve learns a pain pattern it tends to repeat it even in the absence of the injury. So the effects of stress to your mind and body can be a trigger for this response to kick in.
But wait, there is good news!
The Law of Facilitation can be maneuvered to help a massage therapist make the benefits of their treatment last longer. You may be wandering how can this be? In massage, patterns of imbalance which result from trauma, or from habitually stressful patterns like poor posture can be addressed. So your body should adapt to changes taking place in the musculoskeletal system and create new pathways.
The body likes sameness, which produces habitual patterns. When a pattern is established, it does not take as much stimulation to activate the response.
