Hamstrings: Stretching, Flexibility and Strength

January 20, 2009

Rowers and other endurance athletes are often unsure if they have optimal flexibility in their hamstrings. Also, the question of which stretches are best, and what methods are the most effective to improve hamstring mobility? Good hamstring range of motion does allow for better rowing and running technique, while inflexibility in the hamstrings can lead to increased low and mid back stress. Below we will discuss two methods of stretching commonly used; static and ballistic techniques. Both methods are commonly used to improve musculoskeletal flexibility with endurance athletes.

The most common method used to try and improve muscle flexibility is “static” stretching. A typical static stretch is held for 10 seconds to 30 seconds once the stretch position is reached. Ballistic stretching also called “bounce” stretching, is done by bouncing in and out of the stretch position in quick succession multiple times.

Several recent studies looked at how static and/or ballistic stretching methods effected flexibility and strength. One of the studies looked at the effect of duration (hold time) of static stretching on muscle strength endurance, while the other compared flexibility and strength changes following the use of static and ballistic stretching methods.

The first study compared how the length of static stretching time effected muscle force production in the hamstring muscles. There were three groups in this study, the control group – no stretch, a 30-second hold group, and a 60-second hold group. The results of this study demonstrated that the control group and 30-second hold group had no loss in hamstring strength, while the 60-second hold group had a significant loss of strength following the stretching protocol. Strength was tested with 45 degree leg press.

The second study looked at the difference between static and ballistic stretching methods on flexibility and strength. Static holds were for 30 seconds, and were repeated several times, while the ballistic stretching was done by “bobbing’ for a 1:1 second cycles for one (1) minute. The results of the study showed that the static stretching produced a greater increase in flexibility when compared to the ballistic stretching. However strength results were significantly reduced for the static stretching group while the ballistic stretching group had no loss in strength. The conclusion of this study recommended that static stretching of 30 -seconds should not be done just prior to an athletic event or race, while ballistic stretching would be much less likely to reduce maximal strength.

Hamstring Stretching

Below are pictures of some stretching methods used to improve hamstring mobility.

Straight leg raise position, 90 degrees would be vertical. (note towel roll under low back)

Straight leg raise position, 90 degrees (vertical) is good general range.

In order to get the body over in the rowing stroke and have the back in an ideal position one needs to have good flexibility in the hamstrings. Also, to get into a good catch position hamstring mobility is also important. Stretching the hamstrings before,during and after training can help keep this important muscle group mobile. The above picture shows a dynamic stretch to the hamstrings. Here we are using the hip flexors, abdominal muscles, and quads to stretch out the hamstrings.

Active-static hamstring stretch

Here we use the quadriceps muscles to stretch the hamstrings. Ideal hold length is from 10 to 30 seconds. Repetitions will vary based on flexibility. Note a towel is rolled up under the low spine to eliminate low back movement when stretching the hamstrings.

Above is a typical toe touch stretch. This technique stretches both the thoracic and lumbar spine as well as the hamstrings. Those who have great spine flexibility might not get much of a stretch in the hamstrings. This method is not as effective as the straight leg dead lift position below in stretching the hamstrings.

Active-static hamstring stretch

Above is a straight leg dead lift stretch which is a great stretch for rowing. Here we have to keep a firm low and mid back position which forces all the movement to occur in the hamstrings. This is a great stretch for getting proper flexibility for the “body over” position in the rowing stroke.

Hold this stretch 10 to 30 seconds. Repeat several times. This is great as an exercise as well.

Below: This picture show the hamstrings in a view from the back (posterior view). The hamstring muscle group attaches (ischial tuberacle) where the crease of the buttocks is, and they run down the back of the thigh to just below the knee joint, and insert at the top of the lower leg.

Hamstring muscle group, viewed from the back (posterior view)