Hamstring Stretches for Relief of Sciatica Pain
Low back pains including sciatica problems will be relieved from regular hamstring stretches. A tight hamstring increases stress on the low back and can even result to some conditions that lead to low back pain and sciatica pain. Hamstrings are a group of three muscles found in the back of the thigh. Running from the pelvis down to the knee, they help in bending of the knee and extension of the hip. Many daily activities do not stretch the knee leading to an overly tight hamstring. Thus, specific exercises are required to keep hamstrings extended and healthy. A person performing hamstring stretches need to adhere to certain practices for effective hamstring stretches.
Hamstring Stretches – Things To Avoid
When performing any kind of hamstring stretches, patients need to avoid bouncing because it can result to muscle spasm. The safest way is to stretch gently and hold on. The hamstring stretch should be hold on for about 10 seconds during the start and gradually increased to 30 seconds. Breathing should be done in while holding the stretch. The position most comfortable to perform the stretch should be sought. This will depend on the patient’s specific medical condition and level of pain of which the lying down position may be comfortable and preferable. A patient who has low back pain is supposed to choose which position is tolerable for their back and still get a gentle stretch.
Hamstring stretches which also aide in avoiding tight legs is performed twice a day. The stretching activity can be tied to some activity done daily such as brushing the teeth. Most people do not do enough of the stretches if done before exercising. The stretch done while lying on the back most benefits those with tight legs. The lie on the back stretch supports the thigh behind the knee using a hand or towel. A person slowly straightens the knee until the stretch is felt in the back of the thigh. This is also good for leg stretches. Try to get to the bottom of the foot to face the ceiling one leg at a time. Hold on to the position for about 10 seconds and work increasingly to 20-30 seconds.
Lie down on the floor with the buttocks against the wall corner. This is another low stress hamstring muscle stretch. Keep one leg on the floor, placing the foot of the alternate leg against the wall and try to push gently the knee straight to make a 90-degree angle with the raised leg and leg on the floor. The position should be held for about 20 seconds.
The hamstring stretch while a person sits is less gentle than lying on the back. Here, the degree of stretch can be varied depending on the placement of the leg. While sitting at edge of a chair, one straightens the leg in front of the body, the heel being on the floor. Next, sit up straight on the floor, pushing the navel towards the thigh without leaning the trunk forwards. This stretch should be held for about 30 seconds, and then repeated 3 times for each leg. Women tend to be more flexible in this type of hamstring exercise and may need to elevate the foot on a stool or chair for getting a deep enough stretch.
Accessing flexibility for tight legs may require a person to lie in the back and relax. The therapist gently lifts the relaxed leg straight up until the person feels it is uncomfortable going further. The therapist notices an increased resistance even before the person doing the exercise feels the stretch. The person will eventually feel the stretch and go no further. For a good flexibility, the leg should go vertically upwards without the pain. I hope this gives you some good ideas for Hamstring Stretches.