December Article

[Vickie]

Trig, And so you have mastered the 'hardest' part of getting a better balance of hamstring support for your game, getting started. And I'll add that 85 percent of the people I work with cannot master this, seemingly, simple posture. I would suggest, if I may, that you start this new focus once a day but after a few days of implementation you start doing it twice and even a third time; that is if you want to see faster results. The simple fact is that your hamstrings are supporting you based on the only information they are receiving. So if you want them to positively adapt to a new agreement with your hips and torso then you have to give them more frequent requests to comply with your new desire. The protocol I suggested is very frustrating because the changes happen slower than we expect from our exercise efforts. But I promise it will work. Now, since I am being bossy, I would also suggest you do some work with your upper body including the shoulder stretches and torso twist and definitely some of the lat work that we've posted on other threads. Your lats are the primary stabilizer for your back and attach at the hip, the lower thorasic vertebrae and lower ribs and then to the front of your arm. There is a major relationship between the lats and the hamstrings in keeping your hips under control during your golf efforts and just walking around. Yes, here I go again, You can and should focus your attention to isolation but your program must include an interest in addapting the rest of the body to this new structural function. As I've said a hundred times, it really is all connected.

Will be back online on Monday. Merry, merry, Vik

[Trig]

Trig, And so you have mastered the 'hardest' part of getting a better balance of hamstring support for your game, getting started. And I'll add that 85 percent of the people I work with cannot master this, seemingly, simple posture. I would suggest, if I may, that you start this new focus once a day but after a few days of implementation you start doing it twice and even a third time; that is if you want to see faster results. The simple fact is that your hamstrings are supporting you based on the only information they are receiving. So if you want them to positively adapt to a new agreement with your hips and torso then you have to give them more frequent requests to comply with your new desire. The protocol I suggested is very frustrating because the changes happen slower than we expect from our exercise efforts. But I promise it will work. Now, since I am being bossy, I would also suggest you do some work with your upper body including the shoulder stretches and torso twist and definitely some of the lat work that we've posted on other threads. Your lats are the primary stabilizer for your back and attach at the hip, the lower thorasic vertebrae and lower ribs and then to the front of your arm. There is a major relationship between the lats and the hamstrings in keeping your hips under control during your golf efforts and just walking around. Yes, here I go again, You can and should focus your attention to isolation but your program must include an interest in addapting the rest of the body to this new structural function. As I've said a hundred times, it really is all connected.

Will be back online on Monday. Merry, merry, Vik

Vicky,

What it be possible to have your entire stretching regime consolidated in one place with pics? Wait a minute....that would be a book or better yet a DVD with you demonstrating!

Trig

[Vickie]

Thanks Trig for your support and acknowledgement. In fact, I almost hate to admit this outloud, I am working on a product to provide exactly what you are asking. It is basically a set of cards that have text on one side and pictures on the other. I am also working on, dare I say, a manuscript; but alas the writer in me is unskilled so the work is slow. But I am inspired by your post. I thank you very much. Vickie

[Trig]

Thanks Trig for your support and acknowledgement. In fact, I almost hate to admit this outloud, I am working on a product to provide exactly what you are asking. It is basically a set of cards that have text on one side and pictures on the other. I am also working on, dare I say, a manuscript; but alas the writer in me is unskilled so the work is slow. But I am inspired by your post. I thank you very much. Vickie

Cool. We all look forward to it!

Back to a stretching question....

When standing and performing a hamstring stretch by bending over, I only do this with very flat lower back which means I'm basically only bending at the hips. I do this because I have a bulging and slight tear in the L3/L4 region and my doc said not to round out my back. Now I'm REALLY a long way from the floor but I assume this is the proper move and eventually I'll be able to bend at the hips with a flat back and touch my toes. Is that possible without rounding out the lower back?

[Vickie]

Trig, If you ever are able to keep a straight back and touch your toes we must put it on the internet and make money. No it's not possible and not necessary. You are doing the exercise in it's perfect form from a standing position. Once you tilt your pelvis, as your doc indicated, you are not isolating the hamstring and are stretching the hip and back muscles. So if your objective is hams . . . then you got it.

I must assume you are doing double leg hamstring stretches or are crossing one ankle to so singles. Not sure. Either way Make sure you are keeping your hips level even at the expense,in the beginning, of decreasing the amount you can lower your torso. You can increase the intensity by pushing your hips back which will place more weight on your heels and challenge your balance. It looks every bit like a cross between a goodmorning and a deadlift. Remember your goal is to stretch the hamstring not prove that you are limbo man. This will create an environment that is holistic and allows you much greater range to work with, since eventually your hamstring will reach it's peak. Also remember while you are trying not to round your lower back you really want to engage your abdominal muscles and the more you keep your chest lifted the better the large erector spinea muscles can protect your low back. You are basically using the rest of your body as your machine to allow you to isolate the hamstrings to their greatest capacity.

I also think it's necessary to do single leg ham stretches and I might add these little specefic points. Stand with your body squared to the bench or stair that is a challenging height but still easy to lift your leg onto. Before you start leaning forward make sure you don't lift the same hip. Keep your hips level even if it means you don't lean forward as much. You're getting the stretch and that's what matters. Instead of continuing to lean forward, push the hip of the working hamstring away from your foot and watch the tension increase in the belly of the muscle. It's great.

I also recommend the seated hamstring stretches as it really let's you look at the relationship of your upper back and the function of the hamstring to the knee. To insure protection of your low back start with a straight back, sit on a bench with one leg stretched out on the bench and the other on the floor. Bring your knees together in the beginning and then move the foot on the floor out slowly so as not to move your hip out of alignment.Reach down with both hands and grab the bench close to your groin. Now as you lift your back up as straight as you can you should feel really intensity in the hamstring. Since we want a safe back just let you knee bend as much as it needs to to get your back straight. Now hold on like the dickens and slowly, ever so slowly, begin to try to stretch out your hamstring. Stop as soon as it makes you even think about grimmicing. Take three deep breaths and then move your foot forward again just a few centimeters. Yea, just a tiny bit can make a huge difference. But it will be enough and increase slowly and consistently enough to really create some profound success.

Keep me posted, back to the streets. Vik

[Trig]

Vik,

One good way I found to stretch the hams while seated is to put a Swiss ball behind my back against the couch. The ball supports my back, and I just move my butt in as close the ball as possible. I'm not yet able to sit straight up with the ball behind me so there is some space between the ball and my butt right now. I'm finding I'm able to move it in just a pinch each week. This is going to take some patience! Thanks for all of the tips.

[Vickie]

Trig, I love innovation! I do some work with the swiss ball but have never put it between the client and couch, great idea. I am glad you have put focus and consistency on this project. It's a great example for us all. Are you also doing full back stretches? Since the hamstring is connected to the bottom of the hip but all of the back muscles address the top of the hip you will certainly find your results happen faster if you are looking at all of the 'hip' muscles. Also look at inner and outer thigh work. I will remind you, whether you need it or not, that the leg muscles all work in tandem to make peace with your hip alignment. As tight as your hamstrings may feel, they may be doing the best job they can based on 'the other' tension information they are balancing. For what it's worth.

And you are certainly welcome for playing in this area of expanded fitness. It is fun to get such positive feedback from peoples successes and innovations. Vickie

[Trig]

Trig, I love innovation! I do some work with the swiss ball but have never put it between the client and couch, great idea. I am glad you have put focus and consistency on this project. It's a great example for us all. Are you also doing full back stretches? Since the hamstring is connected to the bottom of the hip but all of the back muscles address the top of the hip you will certainly find your results happen faster if you are looking at all of the 'hip' muscles. Also look at inner and outer thigh work. I will remind you, whether you need it or not, that the leg muscles all work in tandem to make peace with your hip alignment. As tight as your hamstrings may feel, they may be doing the best job they can based on 'the other' tension information they are balancing. For what it's worth.

And you are certainly welcome for playing in this area of expanded fitness. It is fun to get such positive feedback from peoples successes and innovations. Vickie

Yes I'm trying to work the other muscles as well. I'm a mess but working at it!

[BR283]

Thanks Yoda for your kind words and acknowledgement of the work I have developed over nearly 25 years of fitness tutoring.The approach I take to training for all applications of fitness is much more commited to specificity and isolation than in most exercise formats. The energy and attention you bring to the work is the real magic, however, and results are more dependent on application and compliance than the information.

Trig, Hamstrings are are probably the most complicated stretch to accomplish because of the condition of the spine which comprises the top of the hip relative to the muscle attachments below the hip. Since the hamstring attaches to the bottom of the hip joint your success is really about balancing the tension above the hip.

If you cannot sit on a bench and stretch your leg out directly in front of your hips and then sit up straight, creating a right angle, then your hamstring work will feel less than exciting. So I recommend this as your first order of business when it comes to hamstring flexibility. Bending over to touch your nose to your knee is a moot point if the right angle is inaccessible.

So sit on a bench, as described above, and place your hands around the bench for support. Keep your leg stretched completely. As you begin to lift your chest and back straight you will feel your knee beginning to want to bend. Don't allow this and only lift as far as you can with your leg straight and, again, with real tension but no great pain or grimmicing. Hold the stretch for 30 seconds and then try to lift a little higher, and repeat once more. Now and only now that you've accomplished all you can then round and reach out of your low back to take your hands toward your ankles. Keep your eyes looking at the ankle as well. Remember to breath. Usually people tell me their arms aren't long enough, it really feels this way, but it's not true. Repeat on the other leg and then if you have time do both legs again while they are in a state of compliance. It may take some time before you can create the straight (neutral back) complete with the natural curvatures of your spine including your lordosis, the curve of the low back.

A secondary, yet major, impediment to hamstring alignment is a little muscle called the periformis. The periformis muscle attaches between the sacrum and the top of your leg bone. The least complicated way to get to this muscle is as follows:
After you've finished your hamstring stretch sit up and bend that knee to place the outside of your ankle on the bench in front of you. Your instep will be toward the ceiling. Straighten your back once more and try to lean toward your ankle. This will create a sensation under your buttocks. Hold this position for 30 seconds and then continue to try to enjoy the stretch twice more for 30 second intervals. Another way to get into this muscle, and I have people that do it at their desks, is to put your ankle on the opposite knee in a seated position. Lift your back and lean toward your ankle again.

Don't be afraid to move your torso slowly and in various angles to get your best stretch. Every body is different based on genetics and life experience so let yourself explore your own perfection; ok not so perfect yet.

Remember consistency and patience. Let me know if this is clear enough for you and also how you are progressing.

Vik

Hi Vicki, I am fairly new to this forum and have a big problem with my lower back (psoas) and find stretching my rock hard hamstrings brings some releif. I was once told that the best way was to lie on your back and use a towel, pull on the ball of foot and stretch that way. What are your thoughts on this. Also the periformis, wow I need a lot of work on them! Aloha