Hamstring flexibility

Did you notice that attempting to build flexibility in group of muscle called hamstrings through global stretch exercises often doesn’t work?

This happens because by default, our nervous system selects the area with the least resistance to perform the movement.

Starting with the basics: the hamstring is a group of muscles that includes the semitendinosus, semimembranosus, and biceps femoris. These muscles originate from the ischial tuberosity and attach to the medial and lateral condyles of the tibia. [1] Together, they play a big role in extending the hip and flexing the knee.[2]

These muscles are often tense, especially in people with sedentary jobs and runners.

Effective hamstring stretching requires good range of motion in the hip joint due to the hamstrings’ origin points. Without adequate hip flexibility, bending movements are likely to come from the lumbar spine instead. [3]. This overloads the lower back and the hamstrings remain tight and inflexible, because they will still not be stretched in this position. This happens because, as a result, the spine often reaches the end of its range of motion before the hamstrings receive proper stimulation. [4]

To effectively perform global movements is necessery to first address hip issues in a more target way and build the rest of flexibility on top of that, not the other way around.

If hamstrings are tight and difficult to activate during bends, you can try foam rolling or stretching focused on the distal attachment as alternatives. However, these are only supplementary options and can’t replace full muscle engagement. Developing range of motion in the hip joints is essential for optimal body function and helps prevent strain and overload.

  1. Linklater, James M., i in. „Hamstring Injuries: Anatomy, Imaging, and Intervention”. Seminars in Musculoskeletal Radiology, t. 14, nr 2, June 2010, s. 131–61. PubMed, https://doi.org/10.1055/s-0030-1253157
  2. Palastanga, Nigel, i Roger Soames. Anatomy and human movement: structure and function. 6th ed, Churchill Livingstone, 2012
  3. Pope, M. H. „Biomechanics of the Lumbar Spine”. Annals of Medicine, t. 21, nr 5, October 1989, s. 347–51. PubMed, https://doi.org/10.3109/07853898909149219
  4. Byrne, Damien P., i in. „Anatomy & Biomechanics of the Hip”. The Open Sports Medicine Journal, t. 4, nr 1, January 2010, s. 51–57. DOI.org (Crossref), https://doi.org/10.2174/1874387001004010051
biceps femorisflexibilityhamstringslower back painsemimembranosussemitendinosusstretching
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