Your hamstring stretch probably sucks too.

**PirateJon** · Posted On: 11/06/2007 2:18pm

I know because I have done http://www.exrx.net/Stretches/Hamstrings/Seated.html forever, and I got royally bitched out by my PT yesterday for it.

The problem that I had - and that the chick in the link has - is that I was rounding my lower back which removes the lower back curve (lordosis) and that puts extra stress on your lower spine. This is especially bad if you already have low back issues.

The solution is to sit down, exaggerate the lordosis, get your legs out flat in front of you and then tilt forward from the pelvis. Since the hammy attaches to pelvis, this ends up a much more effective way to stretch. I could feel the tightness immediately.

Same deal with standing hammy streches - keep the low back curved.

**Emevas** · Posted On: 11/06/2007 2:22pm

Isn't it just a good rule of thumb in general to always keep the natural arch of your back in all activity and not let it round?

**Lily** · Posted On: 11/06/2007 3:51pm

No, my stretch puts no strain on my lower back (I've never suffered a single day of back pain).

What sort of person keeps doing a stretch that doesn't feel 'good'? Even if you can't get down that far, stretches (as with all exercises) need to be done with proper form.

Pirate Jon, do you use the simple technique of breathing in when you start at the top of your stretch and breathing out slowly as you move into the actual stretch? I find this helps maintain good form as well.

**RunningDog** · Posted On: 11/06/2007 4:05pm

**Lily** · Posted On: 11/06/2007 4:07pm

You forgot the big stomach on your stick drawing.

**RunningDog** · Posted On: 11/06/2007 4:11pm

Stick figures don't have bellies. IDIOTA!!!!!!!!!!!!111ONE!!!!11

**PirateJon** · Posted On: 11/06/2007 4:17pm

Originally Posted by RunningDog

Stick figures don't have bellies. IDIOTA!!!!!!!!!!!!111ONE!!!!11

mine should.

Isn't it just a good rule of thumb in general to always keep the natural arch of your back in all activity and not let it round?

very true, but when you do the typical hamstring strech, you lose that arch. This...

is bad for your back. moreso if you already have back problems.

**Teh El Macho** · Posted On: 11/06/2007 4:24pm

Hmmm, if a person does not have a back problem, that curvature in the lower back should not cause a problem. Curvature on the lower back is not that bad on itself. It is bad when you apply load under that curvature - and this is where such a stretch can cause a problem.

See, a lot of people grab their feet and pull in an attempt to stretch the hammies. But instead of pulling with their arms and lats (which can facilitate bending at the hip), they pull with the erector spinae. Pulling with the erector spinae + curved lower back == bad mojo.

OTH, if the person has very flexible hips and hamstrings, he/she can reach the hands over the feet and stretch the hams with little pressure to the lower back, even when curved (again, provided the aforementioned person does not have lower back problems.)

**Kintanon** · Posted On: 11/06/2007 4:25pm

Hah! Kung Fu FTW! One of the things I learned in my KF class was to stretch with my back straight/curved naturally, not bent forward.

**Lily** · Posted On: 11/06/2007 4:33pm

As TEM said, the trick is to extend your hands straight above your head and start the stretch through the arms, lats, waist, hips so that the body retains the correct alignment. And for the record, I can fold myself up without any pressure to the lower back and without a warm up.

PirateJon - hope you start stretching smart, its good that you found out now (better late than never) and look after that lower back.

P.S. - RunningDog/Idiot, I was right about the belly!