In everyday life, for most people, it’s more convenient to rely on lumbar spine movements instead of hamstring flexibility, so often don’t feel strong with hamstrings in an elongated position while maintaining a neutral lumbar spine.
One of the biggest challenges many face is learning how to flex and extend the hips independently, without letting the lower back move along with them. This ability- lumbopelvic dissociation- is a crucial skill to develop, especially for anyone aiming to lift weights safely and effectively. Without it, the risk of low back injury increases significantly. [1] Restriction in hamstring range of motion as well as limited lumbar lordosis were associated with an increased risk of developing lower back pain. [2] However good hamstring flexibility is not enough. The length– tension relationship is a fundamental concept in muscle physiology that describes how a muscle’s ability to generate force changes depending on its length.
Evidence from animal studies suggests that strengthening muscles in a lengthened position can lead to long- lasting structural adaptations. For example, training the hamstrings in this way has been shown to shift the angle of peak torque, meaning they become more capable of producing force when near full extension. This is a distinct adaptation compared to traditional stretching. [3]
The hip hinge is an excellent exercise that allows to practice motor control in that very combination of elongated hamstrings and a neutral lumbar spine, which, at the beginning, may be hard because it’s the opposite of what our nervous system is used to, but when mastered, it allows to smoothly change the lead singer in the middle of the song, opening up a sea of new possibilities.
For more informations about this topic, show this post: Hamstring flexibility
- Michaud, Florian, i in. „Lower Back Injury Prevention and Sensitization of Hip Hinge with Neutral Spine Using Wearable Sensors during Lifting Exercises”. Sensors, t. 21, nr 16, August 2021, s. 5487. DOI.org (Crossref), https://doi.org/10.3390/s21165487
- Sadler, Sean G., i in. „Restriction in Lateral Bending Range of Motion, Lumbar Lordosis, and Hamstring Flexibility Predicts the Development of Low Back Pain: A Systematic Review of Prospective Cohort Studies”. BMC Musculoskeletal Disorders, t. 18, nr 1, December 2017, s. 179. DOI.org (Crossref), https://doi.org/10.1186/s12891-017-1534-0
- Aquino, Cecília F., i in. „Stretching versus Strength Training in Lengthened Position in Subjects with Tight Hamstring Muscles: A Randomized Controlled Trial”. Manual Therapy, t. 15, nr 1, February 2010, s. 26–31. DOI.org (Crossref), https://doi.org/10.1016/j.math.2009.05.006