“The term ‘hamstring’ originated in the eighteen century in England when butchers would display pig carcasses in their store windows by hanging them from the long tendons at the back of the knee” (Trail Guide to the Body, 2nd edition, p. 250).
The hamstrings muscles are a large muscle group located on the back side of the thigh, originating at the ischial tuberosity, also known as the sitz bone, or sitting bones. They function to extend the hip and flex the knee.
Many people talk about having tight or short hamstrings, limiting their ability to bend easily to the floor to pick something up or to get down to sit on the floor. The hamstrings also have a role in sitting comfortably, standing with ease, being able to squat, and in walking, running, dancing, etc.
To gently lengthen your hamstrings try the following:
- Sit on the floor or on your bed with your legs long.
- Place your hands on either side of your left leg, at the top of your pelvis. Your right hand will be on the inside of your leg, the left hand on the outside.
- Gently stroke your left leg with both hands, starting at the top of your pelvis. Feel that you are lengthening your leg down toward your feet.
- Notice what your head and back do as you reach down your leg. Exhale as you stroke your leg downward. What do you sense behind each knee as you move down your leg?
- When you reach down as far as you can, lift your hands and come back to the upright sitting position.
- Repeat several times, breathing easily and gently.
- Pause and compare the feeling in each leg.
- Stand up and walk around. Do you sense that one leg provides more support and is stronger? Which one? Does one foot strike the ground differently than the other?
In our Feldenkrais classes and workshops we explore movement sequences to learn how to lengthen all muscle groups. Our next workshop will focus on hamstrings. It is called Happier Hamstrings and takes place at the Feldenkrais Centre Vancouver on Sunday November 18. Click here for more information.
