You’ve stretched and stretched, but still your hamstrings feel tight. You foam roll them often and still they don’t loosen up. You wonder, “What gives?” Well, it may be that your hamstrings don’t need to be stretched.
Your hamstrings may be overstretched and that’s why they feel tight.
You may be thinking "how can a tight muscle not need to be stretched? How is it already stretched?"
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The answer has to do with pelvic position.
Hips Don’t Lie
Ok, so I stole that from Shakira, but it works so I am running with it.
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Pelvic position refers to the orientation of your pelvis. There is anterior pelvic tilt and posterior pelvic tilt. These tilts play a role on the resting position and tension of the muscles around the pelvis.
Most of us have some degree of anterior pelvic tilt due to modern day life which asks us to sit too often, and for long periods.
In the photo below you can see how an anterior pelvic tilt (ATP) pulls the hamstrings into a stretched position because the two ends of the hamstring attachment points are pulled away from one another.
If Stretching Isn’t The Solution, What Is?
Since your hammies are probably already in a constant stretch state due to APT, more stretching isn’t going to make them feel less tight. They need activation and strengthening. The following exercises are two of my favorites for activating and strengthening hamstrings: feet-elevated hip lifts, and heel bridges.
Feet Elevated Hip Lifts
Put your feet up on a bench, chair or other elevated surface as you lie on your back. Make sure your knees and hips are at a 90 degree angle. Exhale and press down through the back of your heels to slowly roll up one vertebra at a time into the hip lift. Then, on an inhale, roll back down one vertebra at a time. Repeat 8-12 times. Watch a video HERE!
Heel Bridges
Lying on your back with your knees bent and feet flat on the floor, walk your feet away from your butt. The further your go from your butt the more hamstring-y this becomes. Flex your feet so that you will be pressing the backs of your heels into the floor. Press the heels straight into the floor and hold for five breath cycles, making your exhale nice and long— and longer than your inhale. Repeat 5-8 times. (The video below talks about more than just the setup for the exercise. It’s worth watching the first 0:55 seconds, however, explanation of the exercise begins as 0:55. Watch the video HERE!
Give these a go as part of your fitness or movement practice. Try adding these in even as part of a daily wake-up routine, mid-afternoon break, or bedtime routine. These exercises pair well with the ones to help alleviate tight hip flexors too! Have fun. If you have questions, leave a comment or contact me at info @reimagym.com
