Figure 1 – 90 degrees normal range of motion for hamstrings.

Whether at home, work or during exercise, movements using the hips, legs, back and shoulders are performed repetitively – and stiffness in our muscles can lead to a restriction of movement and mobility, writes ANTHONY FONG.

Why stretch?
A regular stretching programme is important for:

• Injury prevention – by warming up and warming down muscles before and after exercise
• Enhance sports performance – will assist other fitness factors, such as strength, speed and agility
• Injury rehabilitation – to regain normal range of motion as soon as possible after an injury has occurred
• Stress relief – through correct breathing techniques, can help to relax the mind and body.

Figure 2 – 45 to 60 degrees range of motion for hamstrings.

Figure 3 – Standing Swiss Ball Stretch

Figure 4 – Lying straight leg rope stretch.

Figure 5 – Lying straight leg wall / door frame stretch.

How do I stretch and for how long?

• Stretching should be performed without any jerky movements and held to a comfortable position for 15 seconds.This is to allow time for your body to re-adjust and focus on the muscle being stretched
• Breathe easily in and out through the nose during the stretch. The more relaxed you are, the more relaxed the muscle will become during the stretch
• Remember to stretch both sides of the body (ie left and right leg) in order to bring balance to your body

Flexibility assessment for the hamstrings
As a rule of thumb, the lying hamstring assessment should indicate a normal range of motion measurement of 90 degrees (see Figure 1). Lying down on your back bring one leg up off the floor and see how high you can raise it.

However, with the advent of technology such as computers in the workplace, our normal range of motion has shifted from 90 degrees to somewhere between 45 to 60 degrees (see Figure 2).

Possible factors related to limited range of motion
in the hamstrings

• Back pain – tension in the ham strings and gluteal muscles can lead to restricted movement with in the hip and refer pain to the lower back
• Poor posture – repetitive limited movements within the neck, chest and shoulders can restrict mobility of the spine and increase further tension and load onto the hip flexor psoas muscles
• Lack of stretching – A minimal stretching regime during physical activity will shorten muscles within the body and restrict range of motion
• Other inhibiting conditions – such as arthritis which may restrict your movement in certain directions.

Hamstring stretching options
To assist lengthening the hamstrings and improve flexibility, a few stretching variations to try:

• Standing Swiss Ball Stretch
  With one leg on the ball (see Figure 3), lean forward from the chest and lift out of the hips with a straight leg
• Lying straight leg rope stretch
  Lying on your back (Figure 4), place a rope around one foot and straighten leg in the air
• Lying straight leg wall / door frame stretch
  Lying on your back, place one leg up the wall or within a door frame (Figure 5) and keep the leg straight as possible.

With all these stretches, breathe slowly and go to your own pain-free ramge of motion.
To top it all off, have a massage to further rejuvenate the hamstrings and body in general.

References

• Sports Stretch – Michael Alter
• Sport & Remedial Massage Therapy – Mel Cash
• www.thestretchinghandbook.com – January 202 Newsletter – prehabilitation to avoid rehabilitation! – Brad Walker
  Thanks to Fiona McDonald for stretch demonstration photos

NZ FitnessOctober/November 2006-11-17