Why You Can’t Touch Your Toes and Why You Should Stop Stretching Your Hamstrings Excessively

  • Common misconception: Stretching hamstrings alleviates back pain
  • Reality: Stretching hamstrings excessively is not the solution to back pain or limited flexibility

Understanding Hamstrings and Their Functions

  • Primary functions: Hip extension and knee flexion
  • Role in posture: Anterior pelvic tilt and its effects on hamstring length

Testing Hamstring Length

  • Supine leg raise test: Assessing hamstring length while laying on the back
  • Proper testing: Monitoring lumbar spine and pelvis for accurate results

Strengthening Hamstrings Instead of Overstretching Them

  • Most people need stronger hamstrings, not more flexibility
  • Goal: Sufficient hamstring strength and relaxed spinal extensors for proper movement

Techniques to Improve Flexibility and Posture

  1. Posterior pelvic tilt techniques
  2. Forward reaching with deep inhalation for posterior mediastinum expansion
  3. Stretching hip capsules on both sides

Neuromuscular Release and Factors Affecting Flexibility

  • Clearing neuromuscular causes of tension first
  • Other neurological influences: Jaw position and respiratory function
  • Less common factors may require further evaluation

Take Home Points

  • Understand the difference between lengthening hamstrings and the need to stretch vs. strengthen them
  • Include hamstring release for optimal results