The Pilates Hamstring Stretch | What are the hamstrings?

Location of the hamstrings

The three hamstring muscles extend from the pelvis down the back of the thigh.

Shortened hamstrings

When the hamstrings remain contracted for long periods they become shorter and stiff.

We have seen how Pilates aims to achieve a balance between strength and stability as well as mobility and freedom of movement. In the exercise, you will be learning to free the hamstring muscles.

What are the hamstrings?

This group of three muscles runs from the back of the pelvis to the knee and is responsible for bending the knee. The hamstrings can become shortened and inflexible as a result of sitting. When the knees are bent like this the muscles become lazy—they are relaxed, but unstretched. The result is that when we try to adopt a position in which they should reach their full length, movement is restricted. This is shown by the difficulty that most Western adults experience when they try to sit on the floor with their legs extended. Shortened hamstrings also tend to pull the pelvis out of alignment, distorting the spine and flattening the lumbar curve.

Be patient

If you have never paid any attention to your hamstrings before, don't expect miracles in a few exercise sessions. These muscles will probably need regular and gentle stretching over several weeks or more. If you try to rush this process by forcing a stretch beyond comfortable limits, you will not only fail to improve more quickly, but you may cause muscle damage that could make you stiffer than when you started. The correct technique for any stretching exercise is to create a gentle, continuous pull. This should not cause any pain and the stretching sensation should gradually ease as you breathe into the position.

Hamstring stretches

The Pilates hamstring stretch is carried out in the supine position, which supports the body during the exercise and allows maximum relaxation. You will need a long scarf or an exercise band to stretch against. Remember that effective stretching should be a relaxing part of your routine. However, this does not mean that you can perform the exercise in a sloppy way; it requires as much precision as any other Pilates movement. Be sure to give an equal stretch to each leg.

Scarf

You can use a scarf just as effectively as an exercise band for the stretching exercises.

1 Lie down in the neutral position. Bend your right knee and wrap the exercise band, or scarf, under your foot. Take hold of each end of the band with your arms away from your sides. Imagine a straight line from your elbows, through your wrists, and along the length of the band.

2 Breathe in. On the out-breath straighten the leg against the resistance of the band. Lengthen your leg as if stretching your heel toward the ceiling. Take the stretch as far as is comfortable, raising your leg toward the vertical position. Don't lock the knee. Breathe easily through the stretch, keeping your whole body relaxed and your weight evenly supported on your left foot. Repeat on the left side.