Got Tight Hamstrings?
Got Tight Hamstrings?
You and just about every person I've coached. The Good News is that with focused attention, they're pretty easy to improve.
HERE'S WHAT YOU NEED TO KNOW:
There are MANY DIFFERENT REASONS WHY YOUR HAMMIES GET TIGHT.
While I am a HUGE proponent of flexibility training, unless you identify and arrest the source, your results (if any) will be short-lived.
That Being Said, Let's Dive In With Bold Statement #1 About Tight Hamstrings: Nobody Is Born That Way.
The Question Is: Why Are Yours That Way?
Obviously, you're not sitting here for me to evaluate you, so we're kinda limited. The purpose of this article is to expose some of the possible SOURCES of your tight hamstrings so that you can choose the corrective action that will yield the greatest results.
Quick Anatomy Tour
Hamstrings, affectionately referred to as "Hammies," are the muscles which run from high up under your glutes-down the back of your leg to your knees. (It'd be helpful if you'd open a new browser tab and take a look at some images of how they interface with your bones and the rest of your muscles.)
They are the counterpart to your quads, are often undertrained and often go unnoticed until you go to pick something up off the floor and feel their limiting stretch.
You Need To Understand Movement To Understand Tightness
Muscles are team players. Many times we think about using or isolating a particular muscle (or even injuring one); but movement (INCLUDING THE SIMPLE SHORTENING AND LENGTHENING OF A MUSCLE) requires the recruitment of surrounding muscles to work as stabilizers, as well as nerves, connective tissue, bones, blood flow and fascia.
Which means...any structural or functional problems with any of the above can cause a problem when it comes to movement. To be respectful of each of our time, I'm going to defer that specialized info for when we work together directly.
What I will tell you is this: Muscles tighten up to protect you.
Have you ever heard the saying, "Weebles wobble, but they don't fall?"
Are you a weeble? (I honestly cannot ask that question with a straight face. Makes me laugh every time!)
In all seriousness, you're not a weeble, and the reason you don't fall down is that your body is a super machine designed to keep you safe.
In specific regards to your hamstrings, it's important to know that muscles tighten up as a protective mechanism THE INSTANT your brain senses INSTABILITY.
When you are unstable and/or unbalanced (for a brief instant when you slip, for awhile while you lug 40 plastic bags of groceries because you only want to make 1 trip, muscles-in this case, your Hammies-tighten up to PROTECT you from falling or injuring yourself.
HOW LONG DO THEY STAY TIGHT FOR?
It Depends. To put it very simply: As long as your body senses instability, your hamstrings will remain tight.
So how do you know how stable or unstable you are? (BTW: Stability doesn't just mean in a vertical plane. It also includes horizontal and transverse planes.)
TEST IT.
How?
Simple. Balance Drills.
They're simple, can be done anywhere and do not require any equipment.
Say what you want, but they GET RESULTS.
You bet your you-know-what I've got 'em for you. I put 'em in an On-Demand Course ON PURPOSE to help you not only identify your instabilities but also step you up with a progression to correct and improve them.
The name of the course is YOGA BASICS.
CLICK HERE to pay for your course. Then, go to "Balance Poses."
I know I'm kinda sassy, but in all seriousness and honesty, if you train the same, you stay the same.
Balance Poses are the BEGINNING. If you/your department are interested in a more extensive program which addresses not only balance, but things like identifying and overcoming muscular inhibitions, developing core strength, and reducing injuries to the back, shoulders and knees, contact me directly.
Train Hard. Train Smart. Stay Safe!
Nichole