Chapter 2 Stretches: The Hamstrings

Chapter Two The Hamstrings

Reformer Stretches

Mat Stretches

Straight Leg Versions/ Lying HS

Foam Roller Hamstring

The Standing Straight Leg Hamstrings

Hamstring Glute Exploration

Reverse Straight Leg Hamstrings

Hamstring Glute Partner

Lying Big Toe

Lying Medial & Lateral

Standing HS: Straight Leg with Hip Shift

Lying Straight Leg Hamstring

Reverse Big Toe

The Mex Stretch

Standing HS Bent Leg

Seated Bent-Leg Hamstring

Kneeling Bent Leg Hamstring

Seated Calf, Hamstring Partner

The Russian

Chapter Two Hamstrings

and other hip extensors Innovation in Pilates

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About this Chapter

There are many ways that I could have grouped

long head of the Biceps Femoris, muscles within the

the stretches in this chapter. I have chosen what

Hamstring group. In additio, you might also stretch

makes sense anatomically and experientially. What

the lateral head of Gastrocnemius, the Peroneals,

is important is that you stretch all of the hamstring

and sometimes higher up in the hip into the Piriformis

and hip extensor group. A program with variety will

muscle. Again, they need to form part of any

ensure that this is achieved.

posterior leg flexibility training program.

The experience of stretching the hip extensors and knee

Straight leg, bent leg and lateral stretches are

flexors (Hamstrings, Gastrocnemius, Gluteus maximus,

divided into recommended standards. When

Adductor Magnus), with both a bent and straight

devising a program, as mentioned above, I would

leg approach, is qualitatively different. A look at the

strongly recommend at least one stretch from each

anatomical images will tell you why. Bent-limb stretches

group. You may also find that within one group

tend to focus their intensity in the Gluteus Maximus and

you need to practise a beginner version, but within

Adductor Magnus muscles, rather than the Hamstrings.

the next group you are able to practise a more

Straight leg stretches tend to focus more on

advanced stretch. Don’t be surprised by this: it is

the Hamstrings and Gastrocnemius, because,

entirely normal because we are all asymmetrical,

anatomically, they run across the knee joint. Both

even within muscle groups.

approaches need to be included in any flexibility training program. With this in mind, I have offered

If you continue to practise only one of the stretches,

them in different groups, so that you are aware of

or only one of the groups, you may never discover

which muscles you are targeting and are able to

this truth. Worse still, you may be perpetuating an

select from both groups in your practice.

already existing muscle imbalance.

In addition, there are across-the-body or “lateral” stretches, which are often variations on the previous two groups, but that have their own anatomical and experiential differences. “Lateral” stretches, where the leg is adducted or taken across the body, tend to move the locus of the stretch to the short and

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Straight Leg Versions

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Straight Leg Versions / Lying HS • Standard: Beginner & Intermediate • Spring Tension: Medium • Muscle Emphasis: HS group, gastrocnemius, adductor magnus, horizontal leg-hip flexors

A

A & B. How to stretch Place foot in strap.

Take straight leg up to POT very slowly. Hold for 5 breaths

How to contract Pull entire leg back down toward floor OR try to bend knee.

Hold for 5 seconds.

B

B. How to restretch On a breath out, allow carriage to slide in and hip to flex further.

What to watch out for: • Legs remain parallel.

• Hips remain square to leg/ neutral pelvis, no posterior or lateral rotation.

• Legs remain straight.

• Bottom leg remains horizontal.

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The posterior chain of leg muscles being stretched includes the Gastrocnemius, Hamstrings and extensor fibers of Gluteus Maximus.

Keep an eye on the horizontal leg too. If it lifts, there could be stifness in sartorious, psoas and others.

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The Standing Straight Leg Hamstrings • Standard: Beginner - Intermediate • Spring Tension: Light - Medium • Muscle Emphasis: Hamstrings, gastrocnemius, tibialis anterior, rear leg hip flexors

A

A. How to stretch Keep legs in line with sit bones.

Press rear leg back to level hips; i.e. parallel (ensure two ASIS are level).

Press carriage away/lean hips back to POT.

B

B. How to contract Press front foot into floor.

C. How to restretch Slide carriage further from resting position.

C

What to watch out for: • Spine or low back flattening/rounding.

• Lateral pelvic rotation toward front leg.

• Front knee bending.

• Pelvis must remain neutral or anterior tilt.

• Hips to remain square to line of legs.

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Variations 1

This sequence of photos shows an alternative position. The front leg is placed inside the carriage.

The advantage of this position is that more of your body weight can be supported by your arms. This enables greater relaxation of the leg muscles under stretch. Instructions are same as above. Try it!

2

3

2

Variation Two For greater intensity in both hamstrings and hip flexors, lift and straighten rear leg without lifting hips.

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Reverse Straight Leg Hamstrings • Standard: Intermediate & Advanced • Spring Tension: Medium • Muscle Emphasis: Gluteus maximus, hamstrings, calf muscles, tibialis anterior, hip flexors rear leg

A

A. How to stretch Place foot in front of shoulder rest.

Place rear leg onto foot bar.

Ensure legs parallel.

Press carriage away to POT. Pelvis must remain neutral or anterior tilt.

Hips to remain square to line of legs.

B

B. How to contract Press front foot down into carriage.

C. How to restretch Take carriage further from resting position.

Keep pelvis in anterior tilt.

C

What to watch out for: • Spine or low back flexing; i.e. rounding.

• Lateral pelvic rotation toward front leg; i.e. hips not square.

• Either knee bending.

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Notice the posterior muscles of the thigh, from Gluteus Maximus, a portion of Medius to Hamstrings and calves. If you activate the Erector Spinae with the cue “lift your chest” or “point the sit bones up”, the pelvis will be rotated forward/ anterior, intensifying the stretch.

The transversus abdominus will stabilise the joints of the lower back if you gently “draw the navel toward the spine”.

To learn more about the transversus abdominus, take our online workshop titled “Safeguarding the Spine”.

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Laterals

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Lying Big Toe • Standard: Beginner & Intermediate • Spring Tension: Medium • Muscle Emphasis:Bicep femoris both heads, lateral gastrocnemius, external hip rotators, gluteus maximus, medius, minimus, horizontal leg-hip flexors

A

A & B. How to stretch Take leg into flexion to POT, then slowly across midline of body.

Keep pelvis level horizontally (don’t allow hip of lifted leg to lift).

B

B. How to contract Press leg diagonally away from stretch position.

C. How to restretch Take leg further into flexion, and further across midline of body.

C

What to watch out for: • Keep both hips on carriage.

• Keep pelvis neutral.

• Keep bottom leg horizontal.

• Keep stretching leg totally straight.

• Do not allow stretch leg to internally or externally rotate.

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The posterior chain of muscles illustrated will stretch. The calves – in particular the lateral head of gastrocnemius, the lateral hamstrings including the

The sartorius

short and long head of biceps

flexes, abducts

femoris and even the pirifomis muscle of the hip – may feel a stretch.

and externally rotates the hip joint. If you find your lower leg tending toward any of these positions, stiffness in sartorius may be present.

Similarly, the tensor fascia lata flexes and abducts the thigh. If you show any signs of this motion, make note of it for later inspection.

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The “worm view� from under the reformer carriage illustrates the piriformis and long head of biceps femoris. You can see that by taking the leg across the body these two muscles will stretch.

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Standing HS: Straight Leg With Hip Shift • Standard: Beginner & Intermediate • Spring Tension: Light to Medium • Muscle Emphasis: Lateral head of gastrocnemius, bicep femoris, external hip rotators, gluteus maximus, medius, minimus, rear leg hip flexors

A

A & B. How to stretch Start with leg on floor adducted; i.e. toward midline of body.

Press carriage away to POT. Pelvis must remain neutral or anterior tilt.

Shift hips laterally away from reformer.

B

B. How to contract Press front foot downward and away from reformer (extension & abduction).

C. How to restretch Slide carriage further from resting position.

Shift hips further to side of reformer.

C

What to watch out for: • Lateral rotation of pelvis instead of lateral shift.

• Low back flattening/flexing/rounding – posterior pelvic tilt.

• Front knee bending.

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Reverse Big Toe • Standard: Intermediate & Advanced • Spring Tension: Medium • Muscle Emphasis: Lateral calves & hamstrings, external hip rotators, gluteals, tibialis anterior hip flexors rear leg

A

A & B. How to stretch Place foot on carriage in line with foot on foot bar; i.e. adducted across center of body.

Press carriage away with leg on carriage to POT. Pelvis must remain neutral or anterior tilt.

Hips must remain square to line of rear leg.

B

B. How to contract Press foot on reformer down and rearward.

How to restretch (not shown) Take carriage further from resting position.

Keep pelvis in anterior tilt.

What to watch out for: • Lateral rotation of pelvis toward leg on carriage.

• Spine flattening/flexing/rounding –posterior pelvic tilt.

• Front knee bending.

• Foot inverting.

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Bent Leg Hamstrings

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Standing HS Bent Leg • Standard: Beginner & Intermediate • Spring Tension: Light to Medium • Muscle Emphasis: HS group, gluteus maximus-extensor fibers, adductor magnus, rear leg hip flexors

A

A & B. How to stretch Place foot on floor toward front of reformer.

Press carriage away with rear leg and lower hips maximally with front knee bent.

Once in position, try to straighten front leg without lifting hips to POT. Hips must remain square to line of rear leg.

B

B. How to contract Press both feet down.

C

C. How to restretch Slide carriage further out by trying to straighten front leg.

Place hands either on bar or side of reformer.

What to watch out for: • Hips lifting.

• Not lowering hips maximally in initial position.

Use This Link to See Video: https://www.youtube.com/watch?v=-mIVVwA4vlc Innovation in Pilates

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Variations

This sequence shows an alternative position. Stand inside the carriage in the “well� and take some of your body weight onto your arms. This may facilitate more relaxation of your leg muscles. All other instructions are the same.

Variation Two To intensify, tighten quadriceps of rear leg and lift knee cap without lifting thigh from carriage.

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As the carriage moves away from the resting position, the hamstrings crossing the knee joint will stretch. Because the hip is already in a degree of flexion to begin the stretch, the gluteus maximus, in particular it’s extensor fibers, will stretch also.

For many, the psoas and rectus femoris on the underside of the rear leg will stretch too.

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Kneeling Bent Leg Hamstring • Standard: Intermediate & Advanced • Spring Tension: Medium • Muscle Emphasis: HS group, gluteus maximus, adductor magnus, rear leg hip flexors

A

A & B. How to stretch Place foot on bar in line with sit bone.

Press carriage away with rear leg and lower hips. Once in position, try to straighten front leg, keeping chest in contact with thigh.

B

B. How to contract Press both feet down.

C

C. How to restretch Slide carriage further out by trying to straighten front leg.

What to watch out for: • Not lowering hips maximally in initial position.

• Chest moving away from leg.

• Spine rounding/flexing.

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Variation This photograph shows an advanced variation. Lift the rear knee, without lifting the hips, for a stronger stretch in all muscles groups involved.

As the rear knee lifts, tension generated in the rectus femoris rotates the pelvis forward/ anteriorly, increasing the stretch in the hamstrings and glutues maximus.

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The Russian • Standard: Intermediate & Advanced • Spring Tension: Medium • Muscle Emphasis: Hamstrings, gluteus maximus extensor fibers, adductor magnus, hip flexors rear leg

A

A. How to stretch Place foot on in front of shoulder rest in line with sit bone. Press carriage away with rear leg and lower hips. Place chest on thigh.

Keep legs parallel.

Once in position, try to straighten front leg on carriage, keeping chest in contact with thigh.

B

B. How to contract Press front foot down and backward as if to flex knee further.

C. How to restretch

C

Slide carriage further out by tying to straighten front leg.

What to watch out for: • Not lowering hips maximally in initial position.

• Chest moving away from leg.

• Back leg bending.

• Spine flexing/bending.

• Pelvis rotating laterally toward front foot.

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The Hamstrings Chapter 2

Chapter 2 – Muscle Chart Hip

Knee

12 Foam Roller Hamstring HOW TO STRETCH: Photo A - Sit as pictured and pull chest towards thighs - Slowly straighten legs keeping chest in contact with thighs HOW TO CONTRACT: Photo A - Press the ankles or feet down into the roller

Part B

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FOR THE SPINE: Photo C - Allow back to bend/flex, pull chest closer to legs

C

A

HOW TO RESTRETCH: Photo B - Straighten the legs further, keeping chest on legs HOW TO INTENSIFY: Photo B - Bend toes further backwards - Lift chest to straighten spine

B

Major muscles stretched Erector spinae Hamstrings Calves Adductor magnus Gluteus maximus

13 Hamstring Glute Exploration HOW TO STRETCH: Photos A, B, C, D - Allow body to fold at waist and drop slowly towards floor - Allow head to drop also - Turn slowly to one side and bend the opposite knee; for example, hand and arms over right leg and bend left knee. Repeat for other side

Part B

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D

A

HOW TO CONTRACT: Photo E - Clasp both ankles and arch your back as if to straighten the spine. Hold for five breaths.

HOW TO RESTRETCH: Photo E - Keep spine straight and pull chest down between legs. Hold for ten breaths

E

B

Majormusclesstretched

C

Erector spinae Hamstrings Calves Glutes Adductor magnus

Part B

14 Hamstring Glute Partner

Innovations stretches

HOW TO STRETCH: Photo A - Lie as pictured, with partner using straight arms to move and support you - Pull one leg back towards your chest or armpit and hook arm around hamstrings - Partner leans towards you, opening out angle at your knee joint - do not allow thigh to creep away from chest HOW TO CONTRACT: Photo B - Press thigh away from chest while simultaneously pressing heel towards bottom

A

HOW TO RESTRETCH: Photo B - Pull thigh as close as possible to chest or armpit and open the ankle further at the knee joint

B

Major muscles stretched Gluteus maximus Hamstrings Adductor magnus Rectus femoris TFL Iliopsoas

15 Lying Medial and Lateral HOW TO STRETCH: Photo A - Place foot into strap and raise leg to point of tension - Keeping both hips on floor, take leg towards or across midline of body to stretch biceps femoris - Keep knee firm and straight HOW TO CONTRACT: Photo A - Press leg away from midline of body

Part B

Innovations stretches

HOW TO CONTRACT: Photo B - Press leg back towards midline HOW TO RESTRETCH: Photo C - Take leg further from midline of body - Bend opposite knee to counterbalance if required

B

HOW TO RESTRETCH: Photo A - Take leg further across midline of body and also towards shoulder (greater hip flexion) for piriformis emphasis

A

C

Biceps Femoris Piriformis

Major muscles stretched Adductors magnus Adductors longus Gracilis Pectineus

MEDIAL HAMSTRINGS/ADDUCTORS HOW TO STRETCH: Photo B - Take leg towards chest until point of tension - Take leg away from midline of body to stretch medial hamstrings and adductors - Keep both hips on floor

16 Lying Straight Leg Hamstring HOW TO STRETCH: Photo A - Place strap across foot and pull leg to point of tension - Keep knee straight and firm

Part B

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C

HOW TO CONTRACT: Photo A - Press entire leg towards floor

A

VARIATION: Photo D - Press ball of foot down to accentuate calf and back of knee

D

HOW TO RESTRETCH: Photo B - Contract quads and pull leg towards chest

B

Major muscles stretched Hamstrings Calves

PARTNER ASSISTANCE: Photo C - Partner must be secure, with straight arms - Place hands as pictured and keep knee straight while pressing leg towards chest/ armpit - Contractions as in solo version

17 The Mex Stretch

Part B

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HOW TO STRETCH: Photo A - Sit as pictured and turn legs outwards - Slowly try to straighten legs, keeping spine straight

A

HOW TO CONTRACT: Photo B - Lift chest to straighten spine - Press heels into floor, then into each other

B

Major muscles stretched Hamstrings Calves

HOW TO RESTRETCH: Photo C - Slowly straighten legs with spine straight

C

18 Seated Bent-Leg Hamstring

Part B

Innovations stretches

HOW TO STRETCH: Photo A - Place strap over foot and lift chest - Try to straighten leg to point of tension HOW TO CONTRACT: Photo A - Press heel into floor

A

HOW TO RESTRETCH: Photo B - Lift chest to straighten spine - Try to straighten leg fully by sliding heel away

B

Major muscles stretched Hamstrings Calves

19 Seated Calf, Hamstring Partner HOW TO STRETCH: Photo A - Sit as pictured with one leg bent - Place strap over straight leg - Keeping spine straight, bend forwards at hip - Partner to press into sacrum to assist with forwards bend and maintaining neutral spine/ anterior tilt HOW TO CONTRACT: Photo A - Press foot/heel into floor

A

HOW TO RESTRETCH: Photo B - Lean chest towards leg, keeping spine straight - Partner to assist with lean - Pull on strap for calf emphasis

B

Major muscles stretched Hamstrings Calves

Part B

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