Tight hamstrings or tight/stiff lower back?

Posted: 01/02/2013 in English, Science and stuff

Currently I work as a fitness instructor for a pilates based training company in London, UK. When people come to me before the class they usually say “I have bad lower back” or “I have very tight hamstrings”. Unfortunately it is very common but most of the time people have tight lower back that can cause more problems later on. One simple symptom is the same: cannot reach the floor BUT the posture is different.

1. When you have tight hamstrings and tight lower back it looks like this:

      • Too much curve in the upper back
      • Straight lower back, no curve at all
      • Definitely tight or shortened hamstrings

2. When you have tight hamstrings and flexible lower back it looks like this:

      • Tight hams
      • Curved upper and lower back

3. When you have flexible hamstrings and tightlower back it looks like this: (Sorry, this is my drawing because could not find a good picture)

Névtelen

      • Almost reached the floor but to much compensation in the upper back
      • Straight lower part and parallel the floor
      • If the lower back more flexible she/he will reach the floor

4. The perfect one should be like this>

Consequences of the tight hams are the ollowing in a nutshell

      • poor squat and deadlift technique (lower back goes into flexion instead of extension)
      • can be a minor nuisance or a major impediment to sprint
      • you can end up vulnerable to muscle pulls
      • they can pull your pelvis into a backward tilt
      • your natural lumbar curve disappears, and you end up with a flat-back posture. Buttless, in other words.
      • the potential for minor injuries, like muscle pulls, morphs into the risk for a truly serious back injury

Consequences of the tight lower back are the ollowing in a nutshell

      • lower back pain
      • minor or major injuries
      • lack of flexibility = increased pressure on the discs causes bulging discs, slipped discs and spinal hernia

Do proper warm up, stretch when you finished exercising and stretch when you have a rest day. Cold stretching is not harmful but be gentle. I do it every day and after that I feel much better.

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