Active and Passive Hamstring Stretching

Your hamstrings are a group of muscles located at the posterior thigh. They are considered a “large muscle group” and are therefore very important in sport activities. There are three muscles that make up the hamstring; biceps femoris, semimembranosus, and semitendinousus. This is important to understand because though you may be properly stretching one muscle correctly, the other two may be getting neglected causing increased ache and decreased range of motion.

The purposes of the hamstring muscles are to flex the knee and extend the hip. For example, if you bring your heel to your butt or kick your leg back, you would be using your hamstrings. As humans evolved, they were constantly bending over and performing manual labor which kept the hamstring functioning properly. As modern society began to sit more regularly hamstring dysfunction became more prevalent.

Stretching

There are two types of stretches; active and passive. Active stretches are ones that you actively do yourself. These are good for warming up before competition and consist of a series of leg swings. For the hamstring, stand facing a fence or wall. Slowly swing your foot in front of you using your hip as a pendulum base. The foot is going to go across the body then out toward your side. Be sure to start with small movements before pushing your foot higher and higher into the air. Perform three sets of 20 for each leg.

The next active stretch is similar to this, however this time turn 90° to the right. Perform a leg swing forward and backward being sure to start with small movements and build up to a full stretch. Again, 3 sets of 20.

PNF stretching is also a great way to loosen up chronically tight hamstrings. First find a partner. Lie on your back and have them perform a straight leg hamstring stretch to the point you feel discomfort and hold there for 10 seconds. Proceed to push your leg into your partner at about 10-20% of maximal effort for 10 seconds, then relax. While relaxing your partner should be able to push your leg even further.

Passive stretches, such as this one, are best performed with a warm muscle or after activity. Using a towel or rubber tubing, slowly pull your foot toward your head while keeping a straight knee. Perform three sets of 15-20 seconds for each leg.

My night Shamalon

I've been all bummed out lately about not having any free time, translating into me not playing my guitar, me not reading, and me not chatting to you nice people. Pretty sad I guess, but I always try to make extra time out of my evenings. Take tonight for example. I got done with my last patient at 7:00, worked out to about 7:45, came home and showered, then ate a great dinner of turkey meatloaf, string beans, and mashed potatoes. We went down to the Merchantville Diner to get the potatoes, and they were delicious. Actually the entire dinner was amazing, even topped in off with a Yuengling and a few fresh home made oatmeal cookies from my mom.

After after dinner festivities, I went into my room to start the daily routine of picking out an outfit for tomorrow, ironed, gathered the combo socks-underwear-tee shirt, and found the right tie to match everything. I usually dislike this task very much, in fact I usually yell at the iron for at least two minutes before cursing our mere existence over the fact I have wrinkly slacks. Tonight, however, I found my old "Who's Next" by The Who album and played it. It rocks something awesome, but I get somewhat board listening to it. After "bargain" I realized the reason I don't listen to this album on a regular basis is because every song on the entire album is played relentlessly by 102.9 and various car commercials. "Baba O'Reily" (also known to everyone as "Teenage Waistland"), "Won't get Fooled Again", "Behind Blue Eye", and "Goin Mobile" are definitely overplayed and have ruined the one song I like the most, "My Wife".

Being highly inspired, I grabbed my axe and jotted down some hard and heavy, I don't remember exactly but I think it was in C. My fingers were flying tonight, I think I am steadily improving again. Practice makes better and better. I must of played for over an hour before my dog started freaking out and forcing me to play with her.

Sofee likes to play tug and throw, but only for so long and pretty soon I was left retrieving that rope-toy thing myself. Bummer. What else was there to do but start reading The Lord of The Rings. Forced by boredom, I grabbed that book from the shelf and proceeded to read about thirty pages of "The Two Towers". I have read The Hobbit and The Fellowship a few years before in 2001. I know this because there was a coupon for razors left as the bookmark. It expired in 2001.

And here I am telling everyone about my night. It was a good one, a great one, and now I get to go sleep next my lovely Rachelle. I can't wait anymore.

Goodnight