FLEXIBILITY

Add to my contentSend to a friendPrint this page

STRETCH YOUR HAMSTRINGS CORRECTLY

What is

The hamstring group of muscle consists of three muscles (Biceps Femoris,  Semimembranosus and Semitendinosus).  The Semimembranosus and Semitendinosus attach onto your Tibia (shin bone) on the inside of your knee and Biceps Femoris attaches on the outer side of your knee onto your Fibula (another bone within your lower leg).

http://www.hardcorehockey.co.uk/bl_assets/media/images/fitness-factor/muscles/hamstrings_full_body_rear_view_reflection-cropped2.jpg

 What for

Your hamstrings are involved in running, especially in slowing you down from a sprint (eccentric/lengthening of the muscle). It is common for hamstring 'muscle tears' to occur during this phase of running.

The hamstrings are also used when you run or move backwards, and get into a low position such a going to sweep or collect the ball.

http://www.hardcorehockey.co.uk/bl_assets/media/images/on-the-pitch/action-shots/Tom_Bertram_2-cropped.jpg
 

How to 

Correct technique:

  • Lying on your back. Bring your hip to a 90o angle with your body.
  • Hold the back of your thigh with your hands. Keep your thigh in this position.
  • Slowly straighten your knee until you feel a stretch in the back of your thigh.
  • Hold for 30 seconds and repeat on the other leg.

http://www.hardcorehockey.co.uk/bl_assets/media/images/fitness-factor/stretching/hamstring_stretch5-cropped.jpg

Common errors to avoid:

Don't lift your head up (this will stretch your sciatic nerve and may give you pins and needles into your leg).

 http://www.hardcorehockey.co.uk/bl_assets/media/images/fitness-factor/stretching/hamstring_stretch4-cropped.jpg

 

Don't pull your thigh too far towards you.

http://www.hardcorehockey.co.uk/bl_assets/media/images/fitness-factor/stretching/hamstring_stretch6-cropped.jpg
Why do

After high intensity exercise all players should stretch to return the muscle to its pre-exercise length.

If your hamstring muscle is tight you should complete this stretch regularly to increase the length of the muscle.

If flexibility training is not completed and the muscle gets 'tight' and has decreased length then your body has to compensate for this loss of normal available movement. This can lead to different 'movement patterns' which can predispose you to getting an overuse injury.

If your hamstrings are tight it limits how much range of movement you have in your lower back, hip and knee.

Common Injuries:

Having a tight hamstring muscle will limit your ability to run at your fastest speed as you will not be able to increase your stride length.

It can also lead to low back pain and altered posture (your natural body position). Altered posture can then lead to other bio-mechanical problems which can lead to pain on a daily basis not necessarily just while you're playing hockey.

 

Disclaimer: Access to our site is at all times subject to our Terms of Use, Acceptable Use and Privacy Policies.  The terms of use say by using the site, you accept these terms.                                     

Copyright: The copyright and all other intellectual property rights subsisting throughout the world in this work belong to the Sports Science and Training Group Limited. No part of this work may be reproduced, stored in retrievable system or transmitted in any form or by means, whether electronic or mechanical or by photocopying, recording or otherwise without the express prior written consent of the company.  Please note that The Sports Science and Training Group takes its intellectual property rights and any unauthorised use of such rights very seriously.

© 2012 The Sports Science and Training Group Limited