[Stretch Series] ~Practical Edition~ ③ Back of the Thigh Accelerator: Hamstrings (1 minute to 1 minute 30 seconds)

Hello. I am Kentaro Mikami, a "Cyclist Seitai Lymph Therapist" who provides care for both the body and mind through lymph detox, chiropractic, and beauty techniques. I aim to balance the three pillars of "structure," "nutrition," and "spirit" to extend healthy life expectancy and create a world where living a long, healthy life and passing away peacefully is the norm in this era of the 100-year lifespan.

This is the "Stretch Series," where I share self-care stretches for office workers and remote workers who spend most of their time at a desk.

💪Previous Stretches
・Core inner muscle: Iliopsoas (1 minute)
・Front of the thigh brake: Quadriceps group (2-3 minutes)

💪Back of the Thigh Accelerator: Hamstrings (1 minute to 1 minute 30 seconds)
The hamstrings are a collective term for three muscles (biceps femoris, semimembranosus, and semitendinosus) that run from the base of the buttocks (near the ischium) to the back of the thigh and behind the knee.

They are also called the "hamstring," but it is common to add the plural 's'. It has a similar meaning to the quadriceps "group."
They act as the accelerator for movements like running, walking, and jumping that involve bending the knee and extending the hip joint, and they are a crucial area that, when stiff, can cause lower back pain, knee pain, and muscle strains.
During long periods of sitting, these muscles remain in a stretched state and gradually become stiff.
They also serve as a barometer for body stiffness when performing a forward bend.

Let's start stretching right away!

(Posture: Long sitting)
After finishing the quadriceps group on the front of the thighs, continue by stretching the hamstrings.
Similarly, sit in a long sitting position on a soft surface like a futon or bed.

(Stretch Method)
① Long sitting forward bend. From the long sitting position, lean your upper body forward.

② Reach both arms forward, tracing along your thighs, and bend forward as far as you can.
Stretch until you feel a "painfully pleasant" sensation, as if the muscles from just below the back of the knee to near the ischium are taut.
③ Deepen the forward bend slightly with each set to intensify the stretch.
1st set: 20-30 seconds
2nd set: 20-30 seconds (lean your upper body further than the 1st set to slightly intensify the stretch)
3rd set: 20-30 seconds (lean your upper body further than the 2nd set to slightly intensify the stretch)

⚠️Points (The timing for stretching is here)
・Ensure your knees are not bent and lifted (the back of the knees should be reasonably extended).
If you are too stiff and they bend, try to keep them as straight as possible and bend forward as far as you can without forcing it.
・Stretch until you feel a "painfully pleasant" sensation, as if the muscles from just below the back of the knee to near the ischium are taut. Imagine bringing your abdomen closer to your thighs. More accurately, it feels like tilting your pelvis forward and moving your ischium as far back as possible.
・At that time, do not look down; try to face forward as much as possible.
If you look down, your back will round and your pelvis will tilt backward, which weakens the stretch.
Facing forward, keeping your back as straight as possible, and tilting your pelvis forward will make the stretch effective.
・Hold the position without rocking your body.
・Be conscious of your breathing. One set is 2-3 repetitions of inhaling through your nose for 3 seconds and exhaling through your mouth for 7 seconds.

💡The amazing thing about this stretch
"Chronic lower back pain" miracle cure
: The hamstrings are connected to the ischium of the pelvis (the bone you feel when sitting). If this area is stiff, it pulls the pelvis backward, causing "posterior pelvic tilt" and putting a burden on the lumbar spine. Many people find their lower back feels instantly lighter just by stretching this area.

Forward bend, symbol of flexibility
: The cause of feeling "stiff" is often here. When the hamstrings loosen, not only does your forward bend deepen, but your stride lengthens, making your walking posture look youthful and smooth.

Improvement in athletic performance
: The hamstrings are also called "accelerator muscles" and are the main players in running, jumping, and bracing movements. Maintaining elasticity through stretching directly leads to the prevention of muscle strains and improvement in explosive power.

Relief from coldness and swelling
: Large blood vessels and lymph nodes run through the back of the thighs. Loosening this area improves blood flow in the lower body, which has the effect of clearing up coldness and heaviness in the legs.

🔍Main muscles targeted
Biceps femoris: A muscle on the outer back of the thigh. It is involved not only in bending the knee but also in the movement of turning the toes outward.

Semitendinosus: A muscle located on the inner back of the thigh, half of which is thin and long like a tendon. It contributes to knee stability.

Semimembranosus: A muscle located deeper (in the deep layer) than the semitendinosus. It governs inner flexibility and is closely related to pain on the inside of the knee.

Next time, it's the "perky butt engine" glute stretch!
See you again!