Discover how to stretch your hamstrings effectively so you could prevent stay looses and injury-free long-term.
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How do you know if your hamstrings are tight enough to cause back pain?
But before blaming your hammies outright, its helpful to determine if theyre tight enough to be the culprit.
certified movement and mobility specialist, yoga teacher, CrossFit coach, and the fitness director atMountain Trek Health Reset Retreatin British Columbia
The simplest is probably the passive forward fold.
However, this assessment has some limitations.
Also, Campbell points out that this doesnt test each leg individually.
Thats why she also recommends the active straight leg raise test.
To do this one, lie on the floor with both legs straight out on the ground.
As you lift your leg, look at how far the heel is coming up towards the ceiling.
What causes very tight hamstrings?
Sometimes, chronically tight hamstrings are simply something youre born with.
Prolonged sitting, insufficient stretching after exercise, injury, and limited movement can all contribute to shortened hamstrings.
certified movement and mobility specialist, yoga teacher, CrossFit coach, and the fitness director atMountain Trek Health Reset Retreatin British Columbia
For example, a person is in a cast or a brace.
This has caused the muscle to progressively adapt to this new shortened position.
If your hamstrings are tight
A tight muscle can often feel more like bone than muscle.
What are the risks of not stretching your hamstrings?
When something compromises this range of motion, injuries can occur.
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But it doesnt necessarily take a Lego incident to cause problems.
When your hamstrings are chronically tight,other muscleslike those deep back musclescan tighten up as well.
Often, the lower back becomes tight, as the hamstrings pull the pelvis back, explains Campbell.
Stretching isnt the end-all-be-all when it comes to loosening up tight hamstrings.
You might wonder,Will massage loosen hamstrings?Certainly.
Self-myofascial release methods like foam rolling and ball rolling can also be highly effective, she adds.
So, be patient.
With consistent practice, you could work your way to feeling limber and agileand pain-freeagain.
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