MANILA, Philippines — Over the years that I’ve been involved in fitness and sports (and also because I can be extremely clumsy) I have injured many of my own body parts, some permanently and many, luckily, for just a brief amount of time.  A lot were quite painful, but none were anywhere near as excruciating or debilitating as when I hurt my lower back.  The worst thing about injuring this area is that it never really comes back good as new.  Therefore weakening it or hurting it carelessly, and ending up suffering on and off for the rest of your life, must be avoided at all costs.  And unlike what many think, young people can injure their lower backs just as badly as older people.  I was 23 when I hurt it and the injury does recur despite my being aware and taking precautions.  I’m told this is because I tend to get careless when I’m running or lifting weights and also because the original injury was quite intense to begin with.

I firmly believe that the only reason I’m still able to do things like run and lift heavy weights is because I’m an avid stretcher.  I love yoga but aside from yoga, I make it a point to maintain flexibility, just because it feels so awesome to be able to lean over and tie my shoestrings from a standing position or watch TV in a split.  And every single time I’m asked by friends and clients what’s the ONE body part to stretch when a person has only a short amount of time or energy, my answer unequivocally is the Hamstrings.

The muscles of the hamstrings are located at the back of the thigh (last article we discussed how to stretch the front of the thigh which are the Quadriceps).  When the hamstrings are tight, the posture is affected when walking or simply standing and the hips and pelvis aren’t as mobile as they should be. Which means that when you lean too far forward – like when you wash plates at the sink or brush your teeth or even sneeze – the lower back contracts to keep you from falling forward and injury is more likely to occur.  Strengthening the muscles of the hips and butt, thighs and stomach will help to protect the lower back. But beginning a gentle, safe program of hamstring stretches will be extremely helpful, as long as you’re careful not to overdo  it and end up tearing your hamstrings or worsening any existing lower back issues.

The Figure-4 Stretch is highly recommended because it’s safe and can be done on practically any flat surface, like a bed or floor.  The entire leg is supported, unlike in a standing hamstring stretch, so you’re less likely to hurt your lower back while in the stretch and rather than being painful and uncomfortable, the position in itself is very relaxing.  The entire point is to find a pose that’s perfect for you – with the spine extended but not ramrod straight, the arms supporting your torso in the lean forward and the leg extended and at ease, stretched but not strained.

As for any other stretch, it would be better to warm up a cold muscle by walking around, marching in place or stepping up and down on a low step – any activity that will increase your circulation so that you can stretch safely.

Sit with one leg extended and the toes on that leg pointing up. Bend your other leg inward toward your straight leg and place the bottom of your foot on the inside of the knee of the straight leg. This will create a figure four shape with your legs. Bend your torso forward at the hips toward your straight leg while reaching for your toes with both hands. This figure four hamstring stretch isolates a single hamstring and allows you to stretch it in ways that you can not while performing the double leg hamstring stretch. Hold the stretch for a count of 10 then relax. Repeat at least three times then switch legs and start over.

1.  Sit on the floor or bed with your right leg stretched out in front of you and the foot and toes relaxed, either upright or to the side.  Tuck your left leg in towards your groin, with the left foot comfortably against the right thigh.

2.  If you feel that it’s very difficult to hold yourself upright, then you can either lean against a wall or shift to a lying hamstring stretch, at least until you gain enough flexibility to be able to sit upright without difficulty or lean even slightly forward, with your hands on the floor, supporting your upper body weight.

If on the other hand you need more of a stretch, walk forward with the arms until you feel a good stretch behind the knee and thigh of the extended leg.

3. When you’ve found your best position, breathe deeply and relax into it, allowing the hip and hamstrings to let go of any tightness and tension.  Even when you’re leaning forward, keep your shoulders away from your ears so that your spine is extended and there’s no strain in the neck.

Hold for a few relaxed breaths, walk the hands back up and change sides.  Repeat to the other side, at first just once and then, as you get better, a couple more times.