Being flexible in general helps reduce injury, enhance movement capability, and increase physical comfort. Flexibility is joint specific, meaning you might have gumby range of motion at the hip, but be tight as a new pair of shoes at the shoulder. Maybe you can do the splits, but barely bend over to pick up something off the floor. Different joints; different muscles; different range of motion.
Try this hamstring stretch as one part of a complete set of stretching exercises. If you need ideas and great stretches to achieve more of your flexibility goals, try our friend and colleague, Aileen Sheron’s program Flexibility Fast. Trust us that you can trust what she offers and knows how to help you reach your goals.
Don’t take our word for it. Watch our short video on the hamstrings. Then you can take our image and word for what good form requires. After that, click on the link to Flexibility Fast.
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Readers: Do you have a favorite stretch?
Photo credit: Us. Yeah, we took a screen shot from our video. Bet you could tell. Real credit goes to Rancho la Puerta fitness resort in Tecate, Mexico for allowing us to shoot this video while visiting as guest instructors.
By Kymberly Williams-Evans, MA and Alexandra Williams, MA
Actually the back saver test is a modification of the sit and reach test. Both are flexibility assessments, though the former tests one leg at a time; the latter has both legs extended simultaneously. For the back saver, you sit on the floor with one leg extended in front of you and the other bent with that foot planted throughout. Then you reach both hands toward your feet and mark how far you go. How low low low can you go? How low can you go?
So, what muscles get stretched in this test designed to test flexibility? For $100 per vowel and $200 per consonant, let’s go with H-a-m-s-t-r-i-n-g-s. We have a winnah! Hamstring flexibility helps with gait, posture and hip placement; such flexibility helps protect your back. So that’s the “saver” part of the story.
Take a look at this short video we did for eHow demonstrating how to get the most out of the sit and reach test. Don’t we look deluxe when professional videographers shoot us with two cameras?
How flexible are your hammies? Are you doing the test correctly or imitating Quasimodo and hunching over? As our video shows, you want to lift long through the spine and press your tailbone back, not under. Lengthen your arms toward your toes without “turtling” (having your neck disappear into your shoulders). If you do this incorrectly and slump or roll in an effort to get closer to your toes–as most people do– then you’re not really involving the hamstrings any more. You’re simply stretching your upper back, which is already pretty stretched out on most people. So do stay long and lifted through your torso. If you have good form, then raise your hands to wave as if you’ve been back saved!
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