Some interesting research is showing that improvement in hamstring flexibility will result in

better movement strategies and reduced risk of back strain in daily life.

Innova&ons  in  Pilates  

Free  Hamstrings  Tutorial  

  Here's a link to the research papers: http://goo.gl/IixTFF http://goo.gl/HNZvZq What the research found: The results of both studies were interesting, but unsurprising: “After hamstring stretching exercises, there was a significant increase in hip flexion and decreases in both lumbar flexion and the lumbar/hip flexion ratio during the preparation phase of stoop lifting." To simplify- in flexible subjects, pelvis movement/rotation, the preferred means of movement, was dominant. In conclusion, improving tight hamstrings may reduce lumbar loading/flexion thereby reducing low back pain.

Two recent studies looked at what is called “lumbo-pelvic-rhythm.” The first looked at lumbo-pelvic-rhythm in relation to forward bending, the second in relation to lifting. Lumbo-pelvic rhythm is essentially how the pelvis and lumbar spine move in relation to each other. We, i.e. the body, usually employ one of two patterns, particularly when forward bending and lifting—lumbar dominant and pelvis dominant. In lumbar dominance, a forward bend is achieved through flexion of the lumbar spine. In pelvis dominance, a forward bend is achieved through pelvic rotation i.e. increased hip flexion, with less loss of neutral spine position.

Now  the  fun  stuff-­‐  how  to  stretch  them  

In the first part of this workshop we will look at how to stretch the Hamstrings and Adductor Magnus. In the second part we will focus on Gluteus Maximus, the lateral hamstrings and Piriformis. Our goal will be to improve their flexibility and as a result facilitate a forward bend that is achieved through pelvic rotation instead of lumbar flexion. First, lets look at the anatomy. Images are taken from Innovations in Pilates-Therapeutic Muscles Stretching on the Pilates Reformer

Can you name the two muscles at the end of the two yellow lines?    

 The top one is Semi Membranosus, and lower one is the short head of Biceps femoris

On top of the previous muscles are a second layer, said to be more “superficial” Can you name the muscle at the end of the first line, and then the muscles at the end of the bottom two lines?    

The top one is Piriformis, the second bottom is the long head of Biceps Femoris, and the bottom one is the Semi Tendinosus

Can you name the most superficial and largest of the hip extensors?

Gluteus Maximus

A  very  safe  and  simple  way  to  stretch  the  hamstring  group  is  on  the  Pilates  reformer.  Start  with  medium  resistance,  enough  to  move  the  carriage  away  and  stretch  the  muscles  without  pulling  the  hip  into  too  much  flexion.  This  will  cause  the  stretchee  to  contract  the  very  muscles  we  are  trying  to  stretch.  If  the  other  leg  is  kept  horizontal,  it  will  hold  the  pelvis  in  a  neutral  posi&on  via  hip  flexor  tension.  

Put  your  foot  in  t

he  strap  and  tak

e  the  leg  to  the  p

oint  of  

tension-­‐around  5

 or  6  out  of  10  in

 terms  of  intensity  

This  close  up  makes  it  easy  for  you  to  see  the  Gluteus  Maximus,  the  short  head  and  long  head  of  Biceps  Femoris  as  well  as  Semi  Tendinosus  and  Membranosis.  If  you  dorsi  flex  your  foot,  i.e.  point  your  toes  toward  your  face,  you  can  see  that  the  Gastrocnemius  will  be  stretched  more  also.  This  part  of  the  stretch  is  more  intense  in  the  bulk  of  the  hamstring  group.  In  a  moment,  we  will  alter  the  leg  posi&on  to  change  the  focus  to  the  lateral  band  of  muscles.  

Take  some  deep  breaths  and  hold  the  posi&on  

for  around  30  seconds,  or  5  to  10  deep  breaths.  

Next, try a contraction. Without moving your leg, lightly

pull it down toward the floor, for five seconds. Stop, relax,

and see if you can allow the carriage to slide further in to

the foot bar to increase the stretch a little. Hold for 20

breaths

Now lets move the stretch more strongly into the Gluteus Maximus, the Lateral Hamstrings and Piriformis

Without  liPing  your  hi

p,  take  your  leg  acro

ss  the  mid  line  of  

your  body  

Notice the Piriformis here, underneath the shadow of the Gluteus Maximus. You can also see the long and short head of the Biceps Femoris, and the lateral head of Gastrocnemius clearly.

Hold  this  ad

ducted  pos

i&on  for  90  

seconds  als

o.  

This slide is a little tricky to make sense of initially. Its a shot looking up from the posterior aspect of the stretchee, as if you were lying under the carriage. Note the Piriformis, the long head of Biceps Femoris and the Gastrocnemius.

Finally, bend your knee and come out of the stretch slowly. Normal range of motion is said to be 80 to 90 degrees of hip flexion. In my experience though, it is more common to find about 60 degrees as normal, especially in males. Recall the research study information in the first slide in the presentation. To bend effectively from the hip joints, without flexing the lumbar spine constantly, at least normal range of movement is required The absence of this “normal range” could be one of the major contributing factors to the high incidence of Low back pain so prevalent nowadays. The take home lesson? Work consistently to ensure you and your clients have at least 90 degrees of hip flexion. Then, rehearse the safe and effective practice of bending via pelvic rotation instead of lumbar flexion. If Geoff, our 73 year old client can do it, you can too!

Geoff,  73  years  of  age,  prac&cing  one  of  our  Innova&ons  in  Pilates  stretches.    The  slideshow  above  represents  a  brief  snapshot  of  the  Innova&ons  in  Pilates  material.  The  material  is  contained  in  our  books,  and  taught  in  classes  and  teacher  training  workshops  around  the  world.  For  further  informa&on,  please  go  to  www.innova&onsinpilates.com.au    The  full  ar&cle  that  accompanies  this  slide  show  can  be  found  at  www.anthonyleT.com.au