Starting position and instructionsStart by lying on the floor in a doorframe, withyour hips level with it. Bend your left leg andplace your left foot on the upright of thedoorframe, whilst keeping your right legstraight and pressed into the floor. Straightenyour left leg, sliding your left heel up thedoorframe as you do so. Next extend yourleg slowly, tightening your quads at the sametime. Hold the stretched position for 30-40seconds, breathing normally.

VariationsMove your whole body forwards or backwardsso that the door frame is at waist or kneelevel – this will create a greater or lesseramount of hip flexion and change the intensityof the exercise. Additionally, keeping yourknee unlocked will reduce the stretch on thelower hamstrings towards the knee andincrease the emphasis on the upper portion ofthe muscle up into the buttock. Drawing yourtoes towards you places a greater emphasison the neural (nerve) structures within the legand stretches the Sciatic nerve.

Points to noteMake sure that your heel stays on thedoorframe. If you find that your foot does notslide easily up and down it, keep your sock onto increase slip. If you are unable to straightenyour leg fully, record the distance that your heelraises up the doorframe. Providing you placeyour hips in the same position on the floor, youcan use the height of your heel on thedoorframe to track the improvement in yourrange of movement over a number of weeks.

UsesStraightening the leg stretches both thehamstring muscles at the back of the thigh,and the Sciatic nerve running from your lowerback, through your buttock and down theback of your leg to your toes. Both structuresare important, but for different reasons.

Hamstring tightness is an injury risk factor -the less elastic a muscle is the more likely it isto tear during rapid uncoordinated actions.Incidentally, the actual length of the muscle isnot as important here as the quality ofmovement. While static stretching (stretch andhold) develops movement range, dynamic

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stretching (moving into the stretched position repeatedly and relativelyquickly) is more functional as it can be tailored to rehearse a sportsaction. For example, a controlled leg raise or leg swing can mimic akicking action in football or a martial arts move. Now, althoughmovement range is being trained, the coordinated action of severalmuscles and body parts is involved.

PostureFrom a postural perspective the hamstrings are also important. Theyattach up into the buttocks onto the sitting bone (ishcial tuberosity) andwill pull the pelvis backwards into posterior tilt, flattening the lumbarspine. When driving position for example, the legs can be nearly straightas they reach for the car pedals, and if tight, the hamstrings will flattenthe back excessively placing stress onto the lumbar tissues. Over a longjourney, this may result in low back pain (so-called ‘postural back pain’).

Bending and liftingThe hamstrings are equally important in bending and lifting actions. Aswe bend forwards to pick up a box in the office or perform a dead-liftin the gym, the bending action comes from the hips and spine. Thepelvis tilts on the hips and the lumbar spine bends - both these actionsare important. Hamstring tightness can also limit pelvic tilt, this means

that the lumbar spine contribute more to the total bending action thanneed be. Over time this can lead to accumulated strain in the lowerback and severe injury. Stretching the hamstrings and re-training thebending action can increase the contribution of the pelvic tilting actionand de-emphasise the lumber spine motion.

Sciatic nerve painFinally, tightness in the Sciatic nerve may occur as a result of back pain.This often results from inflammation of the lumbar tissues around thediscs and facet joints. Resultant swelling can spread to the Sciatic nervecausing pain (Sciatica). When the back condition has eased, a personcan be left with tightness of the nerve, which reduces its normal slidingas the knee bends and straightens. By using this stretch, the sciaticnerve is lengthened and if the toes and foot are pulled towards the knee(dorsiflexion) the emphasis on the nerve is increased. A tight nerve cancause a tingle and ache in the calf and sometimes the toes. Providingthis is mild and reduces as the stretch is slowly repeated, the nerve isstretching out. However, a word of caution - following back pain - if thetingling is intense or if it occurs in daily activities such as sitting anddriving you should see a physiotherapist. Intense tingling is a sign thatthe nerve is compressed and requires specialist treatment. UF

About the authorDr Christopher Norris PhD MSc MCSP is aphysiotherapist with over 25 years experiencetreating sport & exercise injuries. HisMasters degree was in exercise science andhis doctorate in spinal rehabilitation. Theabove Article adapted from The Complete

guide to stretching by Norris C. ISBN 978-0-7136-8348-6. He isthe author of leading books on sports injuries, back stability, andexercise technique, published by Elsevier, Human Kinetics andA&C Black. Norris has private clinics in Sale (South Manchester)and Congleton Cheshire. For more information go to:www.norrisassociates.co.uk

The hamstrings are equally important in bending and lifting actions

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