The last blog discussed the importance of using the hamstring stretch to reduce sciatica and lower back pain. It also covered the steps for performing this stretch. This blog will cover the varying positions that it can be done in.
The first position is to do the hamstring stretch while Lying on your back. Most patients who suffer from lower back pain or leg pain can benefit from hamstring stretching done while lying on your back. These hamstring stretching positions are the least stressful, while still remaining effective.
- You should begin by lying on your back, supporting the thigh behind the knee with your hand or a towel. Then slowly straighten your knee until you feel it in the back of the thigh, while also trying to get the bottom of the foot to face the ceiling. Try this one leg at a time and hold the position for 10 seconds. As time passes you can increase the time until you are holding it for 20-30 seconds.
- Another options for low stress hamstring stretching is to lie on the floor with your buttocks against the wall, either near a door jamb or borner. You should keep one of your legs on the floor and the foot of the alternate leg against the wall. Then try to gently push your knee straight, the raised leg will then make a 90 degree angle. You should hold this stretch for 10 to 20 seconds.
The next option is to perform these stretches while sitting. When you do this stretch while sitting, the degree of a stretch can be varied based on where you place your leg.
While you are sitting on the edge of your chair, start by straightening your leg in front of your body with your heel on the floor. Then sit up straight and try to push your navel towards your thigh without leaning your trunk. You should hold this stretch for 30 seconds. You can repeat this stretch 3 times
You should perform your hamstring stretches twice a day. You might find it helpful to tie the stretching activity to another activity you do twice daily, brushing your teeth for instance.
For more information about stretching your hamstrings, click here!
Your Vancouver WA chiropractors can assist you in learning the right ways to perform stretches, click here to learn more about A Family and Sports Chiropractors.