Low Back/Hamstring Crossover Stretch

Many clients who come into my office
for a massage complain about low back pain. This is the season for
gardening, sports, and long vacation car rides. All of these, in
addition to the simple act of sitting at a desk all day, can
aggravate the low back. The low back (lumbar/sacral) area is
complicated, because there are a lot of muscles that lie over each
other, and which are difficult to stretch due to the proximity of the
pelvis bone.

However, I do this stretch every
day, a few times a day; before and after running, and before and
after giving massages. It works to stretch not only the hamstrings,
but most of the low back structures. It takes some time to master,
but know that the intention
of the stretch is what leads to increased flexibility. Don't be
discouraged if you can't do this perfectly the first time, just keep
trying!

Anatomy lesson:

First,
and most simply, the six muscles included in the hamstring muscle
group attach from about
the
pelvis to head of the knee. We know they flex the thigh at the knee
toward our backs. Second, and a little more involved, are a few of
the muscles of the low back, attaching to or near the pelvis. For
our purposes here, we'll mention the Quadratus Lumborum, Erector
spinae group and Multifidus. The latter two run the length of the
spine, from the very top of our skull to the sacrum. The first,
“QL”, attaches from the lowest rib to the top of the pelvis.
It's quite a deep muscle, which makes it involved in more active
endeavors, such as running and cycling.

Involving both the hamstring and low back structures at the same time
effectively immobilizes the pelvis on the active side, which allows
both sides of it to be stretched very well. In other words, the
stretch will pin the pelvis and move the muscles away from it on both
sides. It feels great!

Stretch:

Start by putting your left leg up on a
fixed surface that is about the level of your pelvis, such as up on a
stair or desk. Angle your right foot, flat on the ground, about 45
degrees out. Reach your right (opposite) arm up over your head, then
slowly pivot at your pelvis, reaching your hand and arm down toward
the toes of the elevated foot. Ideally, you could reach your hand
past the elevated toes easily, and lower your middle down on to your
elevated leg. Take a deep breath and lean into the stretch for about
10 seconds. Release gently, and repeat on the other side. If you
can't reach your toes the first time (or maybe don't even come
close!) don't be discouraged. Flexibility in the spine takes a long
time to develop, but is completely worth it!

Keep working on your low back
stretching – you'll also find that after a massage therapy session,
this stretch will come much easier. I'd be happy to demonstrate this
stretch for you the next time you're in my Westport office. Enjoy!

Posted at 11:46AM Jul 31, 2012 by Diana in Stretches  |  Comments[2]