The Hamstrings and Posterior Chain Workshop: Part B
Stretching the Hamstrings
Here’s a safe, simple and effective hamstring stretch that you can use with anyone suffering low back strain, or as a preventative strategy.
It’s taken from my book Stretching on the Pilates Reformer: Essential Cues and Images.
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Step 1
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Using medium spring resistance allow the carriage to take your leg to the point of tension in the hamstrings i.e. about 5 or 6 out of ten in intensity.
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Step 2
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Contract the hamstrings isometrically (i.e without moving) using about 30% of your maximum strength.
To do this, hold the strap and simply press your leg toward the floor, without allowing the leg to move.
Do this for five seconds.
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Step 3
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Take a breath in and on a breath out allow the carriage to slide in toward the foot bar a little more to take up the slack created in the hamstrings by the contraction. Hold this final position for 20 deep breaths.
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In the below image, you can see that the gluteus maximus, hamstrings and calf muscles are all affected in the stretch. To accentuate the calf stretch, dorsi flex your foot.
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