Recent research indicates that enhancing hamstring flexibility can lead to improved movement strategies and a lower risk of back strain during daily activities. The studies explored the relationship between hamstring flexibility and 'lumbo-pelvic rhythm,' highlighting the benefits of pelvic rotation for forward bending and lifting to avoid lumbar flexion. The document also provides guidance on effective hamstring stretching techniques using Pilates methods to achieve better flexibility and mitigate lower back pain.

1.
Some interesting research is showing that improvement in hamstring flexibility will result in
better movement strategies and reduced risk of back strain in daily life.
Innova&ons
in
Pilates
Free
Hamstrings
Tutorial

2.
Here's a link to the research papers:
http://goo.gl/IixTFF
http://goo.gl/HNZvZq
What the research found:
The results of both studies were interesting, but unsurprising: “After
hamstring stretching exercises, there was a significant increase in hip
flexion and decreases in both lumbar flexion and the lumbar/hip flexion
ratio during the preparation phase of stoop lifting." To simplify- in flexible
subjects, pelvis movement/rotation, the preferred means of movement,
was dominant. In conclusion, improving tight hamstrings may reduce
lumbar loading/flexion thereby reducing low back pain.
Two recent studies looked at what is called “lumbo-pelvic-rhythm.” The first
looked at lumbo-pelvic-rhythm in relation to forward bending, the second in
relation to lifting. Lumbo-pelvic rhythm is essentially how the pelvis and
lumbar spine move in relation to each other. We, i.e. the body, usually
employ one of two patterns, particularly when forward bending and
lifting—lumbar dominant and pelvis dominant. In lumbar dominance, a
forward bend is achieved through flexion of the lumbar spine. In pelvis
dominance, a forward bend is achieved through pelvic rotation i.e.
increased hip flexion, with less loss of neutral spine position.
Now
the
fun
stuff-­‐
how
to
stretch
them

3. In the first part of this workshop we will look at how to stretch the Hamstrings and Adductor Magnus. In
the second part we will focus on Gluteus Maximus, the lateral hamstrings and Piriformis. Our goal will be
to improve their flexibility and as a result facilitate a forward bend that is achieved through pelvic rotation
instead of lumbar flexion.
First, lets look at the anatomy. Images are taken from Innovations in Pilates-Therapeutic Muscles Stretching
on the Pilates Reformer
Can you name the two muscles at the end of the two
yellow lines?
ThetoponeisSemiMembranosus,andloweroneisthe
shortheadofBicepsfemoris

4. On top of the previous muscles are a second layer,
said to be more “superficial” Can you name the
muscle at the end of the first line, and then the
muscles at the end of the bottom two lines?
ThetoponeisPiriformis,thesecondbottomisthe
longheadofBicepsFemoris,andthebottomoneis
theSemiTendinosus

5. Can you name the most superficial and largest of the hip
extensors?
GluteusMaximus

6. A
very
safe
and
simple
way
to
stretch
the
hamstring
group
is
on
the
Pilates
reformer.
Start
with
medium
resistance,
enough
to
move
the
carriage
away
and
stretch
the
muscles
without
pulling
the
hip
into
too
much
flexion.
This
will
cause
the
stretchee
to
contract
the
very
muscles
we
are
trying
to
stretch.
If
the
other
leg
is
kept
horizontal,
it
will
hold
the
pelvis
in
a
neutral
posi&on
via
hip
flexor
tension.
Put
your
foot
in
the
strap
and
take
the
leg
to
the
point
of
tension-­‐around
5
or
6
out
of
10
in
terms
of
intensity

7. This
close
up
makes
it
easy
for
you
to
see
the
Gluteus
Maximus,
the
short
head
and
long
head
of
Biceps
Femoris
as
well
as
Semi
Tendinosus
and
Membranosis.
If
you
dorsi
flex
your
foot,
i.e.
point
your
toes
toward
your
face,
you
can
see
that
the
Gastrocnemius
will
be
stretched
more
also.
This
part
of
the
stretch
is
more
intense
in
the
bulk
of
the
hamstring
group.
In
a
moment,
we
will
alter
the
leg
posi&on
to
change
the
focus
to
the
lateral
band
of
muscles.
Take
some
deep
breaths
and
hold
the
posi&on
for
around
30
seconds,
or
5
to
10
deep
breaths.

8. Next, try a contraction. Without moving your leg, lightly
pull it down toward the floor, for five seconds. Stop, relax,
and see if you can allow the carriage to slide further in to
the foot bar to increase the stretch a little. Hold for 20
breaths

9. Now lets move the stretch more strongly into the
Gluteus Maximus, the Lateral Hamstrings and Piriformis
Without
liPing
your
hip,
take
your
leg
across
the
mid
line
of
your
body

10. Notice the Piriformis here, underneath the shadow of the Gluteus Maximus. You can also see
the long and short head of the Biceps Femoris, and the lateral head of Gastrocnemius clearly.
Hold
this
adducted
posi&on
for
90
seconds
also.

11. This slide is a little tricky to make sense of initially. Its a shot looking up from the posterior aspect of the
stretchee, as if you were lying under the carriage. Note the Piriformis, the long head of Biceps Femoris and the
Gastrocnemius.

12. Finally, bend your knee and come out of the stretch
slowly. Normal range of motion is said to be 80 to
90 degrees of hip flexion. In my experience though,
it is more common to find about 60 degrees as
normal, especially in males. Recall the research
study information in the first slide in the
presentation. To bend effectively from the hip joints,
without flexing the lumbar spine constantly, at least
normal range of movement is required The
absence of this “normal range” could be one of the
major contributing factors to the high incidence of
Low back pain so prevalent nowadays.
The take home lesson?
Work consistently to ensure you and your clients have at least 90 degrees of hip flexion.
Then, rehearse the safe and effective practice of bending via pelvic rotation instead of
lumbar flexion.
If Geoff, our 73 year old client can do it, you can too!

13. Geoff,
73
years
of
age,
prac&cing
one
of
our
Innova&ons
in
Pilates
stretches.
The
slideshow
above
represents
a
brief
snapshot
of
the
Innova&ons
in
Pilates
material.
The
material
is
contained
in
our
books,
and
taught
in
classes
and
teacher
training
workshops
around
the
world.
For
further
informa&on,
please
go
to
www.innova&onsinpilates.com.au
The
full
ar&cle
that
accompanies
this
slide
show
can
be
found
at
www.anthonyleT.com.au