Effective hamstring stretching to increase flexibility.
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In this video analysis (Quicktime ipod compatible, 20MB; Google streaming flash video), Bud and I (Nancy Arnold) demonstrate a hamstring stretch. The muscles of the hamstring group (which include the semitendinosus, semimembranosus and the biceps femoris) tend to be tight. Long commutes to and from work or prolonged periods of sitting can contribute to this tightness. This tightness can then affect hip flexibility, contribute to low back pain and even have an adverse effect on posture. This is why it is important to keep these muscles flexible.
This hamstring stretch begins with the left knee on the floor. The right leg is forward with and approximate 15 degree bend in the knee and the right heel remains on the floor. The right toe is lifted off the floor and pulled toward the knee. This toe position ensures a complete stretch of the hamstring.
Once the right leg is set in proper position the hamstring can be stretched. Make sure the torso is tall (no slouching) and begin the actual stretch by hinging forward at the hips. Both photo's at the left show proper torso postion and the subsequent stretch of the hamstring. If the back is allowed to round the stretch in the muscle will be decreased. The stretch should be held for 20-30 seconds and then repeat on the left side.
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