HAMSTRINGS

Did you know that the many people present with similar postural problems, which can contribute to tightness and/or weakness of muscles in predictable patterns?

Today we’ll focus on the hamstrings, which are commonly weakened in the average person. This group of three muscles, located on the back of your thighs, are responsible for flexing your knees and extending your hips. They are most active when lifting and running and can be easily injured.

Your hamstrings may be tight, but that doesn’t mean they are strong. In fact, excessively ‘tight’ hamstrings may predispose you to low back pain and even restrict the length of your stride when walking or running. The ‘antagonist’, or opposite, muscle to your hamstrings is the quadriceps muscle group, located on the front of your thighs. Your hamstrings are typically 20% - 30% weaker than your quadriceps and this muscle imbalance can predispose you to injury.

To strengthen your hamstrings, your best bet is to hit the gym. While you don’t have to lift heavy, the movements such as leg curls and deadlifts while provide optimal results. Body weight exercises would typically use gravity and perhaps the use of a body ball.

If the gym sounds too intimidating, start small. To perform a simple deadlift at home, simply grab a broomstick. Hold the broom horizontally with both hands. Bend your knees slightly and push your push your hips back as if you are going to sit in a chair. Keep your back flat and try to lean forward enough so that your hands and stick are at the level of your shins. At the top of the motion, squeeze your glutes. For a variation, you can angle your feet out to the sides slightly. You should feel the activation on the backs of your thighs. Repeat 3 sets of 30 reps, or until you feel fatigued.

Maureen, RMT

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