West Hollywood Chiropractic: Advanced Hamstring Workouts and Stretches for Pain Relief

No, no, no, no NO! All wrong--watch the vid below

So I've now given you two great hamstring stretches--one that is the most basic, and where I would recommend everybody to start. Remember, it's using a wall to brace yourself as you bend forward. Why do you need the object on which to brace? Simple...maintaining an arch while bending forward is probably a very different movement for you, so the wall will help you do the position easier. Truth be told, as you get more comfortable, you will probably not need the wall anymore; but I encourage you to master using the wall before getting cocky and going without, as you want to avoid causing injury (and thus spending the next several months to years getting treated by your friendly neighborhood sports chiropractor)

The first advanced hamstring stretch, then, was a lunge stretch to hit the upper hamstrings. It's advanced because if you are very tight, you are susceptible to injury--pulls, tears, and possibly not getting back up without the help of the fire department. So you can try it if you are not sure, but go sloooowly. And if you are severely challenged...then back to the door for you.

The advanced hamstring stretch I demonstrate in the video now uses a prop such as a chair, a weight bench, or even a railing at the gym (or anywhere for that matter). However, the same principles as in the beginners hamstring stretch still apply, primarily that it is imperative that the arch in the low back must be maintained throughout. This is your limiting factor--so once you lose the arch, that's where you stop. How far forward you bend is of least importance after the arch, the alignment of the hips, foot position and a good dorsiflexion of the foot.

You will see that as your hamstrings open, this stretch will become easier, and more rewarding. Watch the video to see the proper biomechanics in doing the advanced hamstring workouts and stretches for pain relief. Once you've got them down, you are on your way to getting good length into these back thigh workhorses. Have fun, and don't forget the arch.

Beverly Hills Chiropractic: Tight Hamstrings Cause Low Back Pain

Low back pain can have many sources--organic disease, herniated disks, and over-worked muscles can all cause pain in the lower back.  One factor that many people are unaware of are short, tight muscles.  The hamstrings are one such muscle group that can cause low back pain.

The hamstrings attach to the bottom portion of the pelvis, the ischial tubes, or "sit bones" as they are called in yoga.  When the hamstrings get tight, they pull downward on the sit bones, which in turn causes the pelvis to rotate backward.  As a righting compensation, the lumbar spine (low back arch) will decrease its natural arch and flex somewhat forward causing a straightening of the lumbar curve.  This straightening increases the compressive forces of the intervertebral disks, causing stress, pain and risk for disk herniation.

One simple answer is to stretch your hamstrings--but NOT like your PE teacher taught you in the sixth grade.  Reaching down to touch your toes merely increases the pressure on the lumbar spine--this can cause a herniated disk in susceptible people.  If you've ever heard somebody say that they've "thrown out" his or her back by bending over to pick something up, tight hamstrings was very likely a part of the equation.

This does not have to be you.  The solution is stretching your hamstrings regularly.  When it comes to stretching the hamstrings, there is a right way and a wrong way.  Watch the video above to learn the proper way to stretch your hamstrings.  If you are suffering from low back pain and need a chiropractor in Los Angeles, West Hollywood or Beverly Hills, please visit my sports chiropractic office to get low back pain relief.