Are you one of those
people that feel as though your hamstrings are always tight, no matter how much
stretching you perform? This is a common problem, and in a lot of cases NOT a
hamstring problem. In many of these the tight sensation arises from the
hamstrings actually being tired from being chronically elongated. I know you’re trying to imagine what I’m
talking about.
I have people do this
simple test. Lay on your back with your
legs straight out, toes pointed to the ceiling.
While keeping them straight, raise one leg as high as possible. If you are able to attain a vertical (90°
angle at the hip) leg, your hamstrings are not tight.
Now we have to look at the
lumbo-pelvic-hip complex (LPHC). The pelvis
may be anteriorly tilted, which causes the hamstrings at be chronically lengthened. Simplistic visual of the anteriorly tilted
pelvis is to imagine the pelvis as a bowl filled with water, and if the bowl is
tilted forward the water will spill down the front. This constant or chronic position will cause
the hamstrings to feel tight.
So, if you pass the laying
leg raise test, your core must become more active on a regular basis. Try this lumbo-pelvic-hip complex (LPHC)
reset and core activation steps:
•Start in a standing
position and squeeze your glutes hard.
•Take a couple deep belly
(diaphragmatic) breaths.
•Upon exhalation, pull
tummy tight to a level 2 out of ten (0=full relaxed, 10 is squeezed as hard as possible).
•Relax Glues, keep core
tight.
The LPHC is now neutral
and under the control of the core. This
position will take some work in the beginning.
Go through the reset steps to program the position before you sit, pick anything
up or doing just about any movement.
This will become your new normal with training and your hamstrings can
finally get some rest.
