Muscle Ventures Video Analysis

In this exercise analysis (Quicktime ipod compatible, 31MB; Google streaming flash video), Bud and I (Nancy) demonstrate a bench hamstring stretch.

The hamstrings are gererally a tight muscle group.  Although it is important to keep them strong they need to remain flexible as well.  Tight hamstrings may contribute to low back pain and poor posture if not kept relatively loose.

To begin the stretch sit on the floor or on a bench and extend the left leg forward.  The toes of the left foot should be facing up and not turned out.  The knee should be fully extended.  The first photo at the left shows this beginning postion. 

The next step is to make sure that your torso is as straight as possible.  Any rounding on the back will compromise the effectiveness of the stretch and could also strain the low back.  After your back is straight hinge forward at the hips and bring your torso toward your knees.  If you keep your back straight you will feel a good stretch through the hamstrings and possibly even into the calf.

The second photo at the left shows the stretch postion.  Reaching for your toe may enhance the stretch as long as the back doesn't round.  Hold the stretch position for approximately 30 seconds and then repeat on the right side. 

The third photo at the left shows Bud in the start positiion.  He maintains good posture and his toe is relatively straight.  The fourth photo shows Bud in full stretch position.  He is able to hinge forward slightly and it is enough to allow for a good stretch.   Bud's hamstrings are tight but notice how he doesn't compromise his erect posture just to touch his toe.  This is an effective hamstring stretch.

Additional Links

• If you need an additional stretch check out this alternative.
• Why are tight hamstrings a problem?

In this video analysis (Quicktime ipod compatible, 16MB; Google streaming flash video), Bud and I (Nancy Arnold) demonstrate a piriformis stretch.

The piriformis is part of the deep hip musculature that rotates and abducts the thigh.  It is also an important hip stabilizing muscle.  In approximately 15-20% of the populaton the sciatic nerve runs through the muscle.  If the muscle is tight this can cause sciatic like symptoms.  There is a very simple stretch that can help alleviate tightness in the piriformis.

Begin the stretch by sitting on a bench or other solid surface.  A soft surface will make it more difiicult to maintain good posture.  To begin stretching the left piriformis start by crossing the leftt ankle over the right knee as shown in the first photo.  Once in position the left leg should remain relaxed. 

The second step is to sit as upright as possible.  When the spine is straight the stretch will be much more efective.  If the spine is rounded the effeciveness of the stretch is decreased significantly or you may not be able to feel it at all.  Once the spine is straight you may begin the stretch. 

Begin by hinging forward from the hip joint while maintaining a straight spine.  It is very easy to round the spine at this point.  Bring the torso forward until you feel the stretch within the left hip/gluteal area.  The conclusion of the stretch is shown in the second photo at the left.  Individual flexibility will determine how far one can hinge forward.

In the last photo Bud shows good maintenance of the striaght spine and as a result is feeling an effective stretch.  This stretch should be held for approximately 30 seconds.  Then repeat on the right side.

Additional Links

• Piriformis Syndrome-what is it?
• A Doctor's view of piriformis syndrome.

In this exercise analysis (Quicktime ipod compatible, 10MB; Google streaming flash video), Nancy Arnold and I (Bud) demonstrate a standing inner thigh stretch. As illustrated in the first picture on the left, the inner thigh contains a whole series of muscles (gracilis, adductor magnus, adductor longus, and adductor brevis) all of which attach up in the groin near the same spot circled in green. Given my anatomy, it's easier for me to do most leg exercises sumo (knees angled out). It's this way for many men. Unfortunately, as the weights you lift go up, this stance puts a lot of stress on the circled attach point, sometimes leading to pain and inflammation.

I had been complaining to Nancy about how it felt like I was about to pull my groin. So, she suggested the standing inner thigh stretch. As Nancy demonstrates in the second and third photos on the left, the stretch is accomplished by first standing with a spread legged stance with both feet flat on the ground. Then shift your weight by bending one knee and keeping the other leg straight with the foot flat on the ground. Stop when you feel a good stretch in your inner thigh. Hold steady for about 20 seconds. Then, switch to the other side.

In the fourth and fifth photos on the left, you can see that my stance is not as wide as Nancy's. Basically, I just have narrower and tighter hips (a male/female difference). I also remark that I feel some pains in the bent knee. Nancy suggests that this might be alleviated with a wider stance.

More generally, the issue is that I have been pushing heavy weight lately that has been straining my tendons and ligaments. Stretching helps loosen things up and eases the strain. Alternating exercises, another strategy I have been using also helps by taking the strain off the particular affected areas. Basically, if it hurts, you have to do something to alleviate the strain, and this stretch is one option.

Additional Links

• This wikipedia article discusses the femoral triangle, the area where I am feeling my tightness. The article provides several anatomical drawings that help understand where problem areas might arise.
• This Cornell University page shows the stretch we demonstrate here and a seated stretch.
• This page shows a whole series of stretches for the legs.