Able to touch your toes without bending your knees? Thank your flexible hamstrings! The back of your thigh is covered by a strip of muscles known as the Hamstrings. They run down from the buttocks to the back of your knees, connecting your pelvis (hip bone) to your lower leg. They bend your knee like when you pull your heels to your buttocks. They also help you get off the chair; and are active as you straighten, picking up your pen from the floor. That’s not all. Your posture, specifically, the curvature of your lower back also depends on the suppleness of your hamstrings.

 

These hard working muscles are involved in all daily life movements that occur around the knee like squatting, bending, jumping etc. Hamstrings act as the fundamental braking system in locomotive activities of walking, running and jumping. Your hamstrings are at risk for tightness, strains and tears due to this type of heavy-duty work.

 

One main reason for hamstring tightness is being deskbound or prolonged sitting.  Stiff hamstrings pull on your hip and tug on the back muscles making them susceptible to tears. Not just that, constricted hamstrings can cause postural problems and lead to pain deep inside your hip (your sacroiliac joint). Inactive lifestyles cause energy levels to dwindle leaving you tired and listless at the end of the day. Neglecting your hamstrings can allow additional damage to tip-toe in.

 

A certified trainer can help you take the following steps:

• Never rush through your warm-up. Spend adequate time in dynamically stretching the muscles around your back and hips; work on getting deeper into the moves as you repeat them 5-10 times.
• Throw in a strength program to oxygenate these underused muscles. Your body will then become efficient at using energy and delaying fatigue. The result: as you wrap up your day, you are still brimming with vitality! Your strength program should include exercises that involve your core and hamstrings like squats, deadlifts and leg curls.
• Develop a targeted stretch program to protect this vulnerable muscle. An effective way to stretch your hamstrings is to lie on your back, bringing your leg towards your face. Allow the muscle to relax as you hold the stretch for a count of 20.  Repeat 3 times on each leg.

 

Lata Rajan

Senior Faculty (Execise Science)

K11 Academy of Fitness Sciences

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