Day 17: Low Back-The Hamstring Stretch

Today is a stretch day and our focus is on the hamstring muscle group. These are the big muscles on the back of your thigh. They actually attach to the ischial tuberosity which is on the ischium and is a bone of the pelvis. Why are we working this muscle for the low back?

When this muscle group and its connective tissue becomes tight it pulls on the pelvis and increases the amount of inferior rotation of it. When this happens it changes the way in which the lumbar spine is oriented. In effect, the lumbar spine changes from having a nice subtle curve to somewhat more flattened. This may cause the muscles of the low back to become tight as well.

To perform this: Sit on the floor with your legs stretched out in front of you. Hold this position for 2 breaths. Repeat the process for 2 sets of 10.

*The goal here is to stretch the muscles and mobilize the joints. Over time this will help improve flexibility and strength, helping to decrease fatigue through the day. If you have pain while doing this modify it to be pain free or skip it.

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