Unlocking Movement: The Secret of Hamstring Mobility

Are Your Hamstrings Behind Your Back Pain?

In our quest for a healthier, more active life, the secret to moving more with less back pain might just lie in the unassuming mobility, strength and flexibility (or lack thereof) of our hamstring muscles. These powerhouse muscles, located at the back of our thighs, play a pivotal role in our overall mobility and are often the unsung heroes in the journey towards a pain-free lifestyle.

Today, let's delve into how hamstring mobility, strengthening and stretching can improve the way we move, especially for those of us who find ourselves sitting for hours, be it for work or the carline.

The Hamstring Trilogy: Stretching, Mobility, and Strengthening

Before we jump into the how-tos, it's crucial to understand the trifecta of hamstring health: stretching, mobility, and strengthening.

Mobility exercises improve the range of motion in the joints and muscles. This is not just about stretching the muscle but also enhancing how well it can move through its full range.

Strengthening focuses on building muscle endurance and power. Strong hamstrings support the back and help in reducing or preventing pain.

Stretching involves lengthening the muscles to increase flexibility and reduce stiffness. It is great to do AFTER mobility exercises.

Incorporating a blend of these three aspects into your routine ensures a holistic approach to hamstring health. Ideally, stretching and mobility exercises should be done daily to keep the muscles and joints supple, while strengthening exercises can be done 2-3 times a week to build muscle integrity and support.

Your Hamstring Health Toolkit

For those who've experienced the nagging ache of back pain or have never given your hamstrings a second thought, follow these steps to see if unlocking your hamstrings is the key you’ve been missing.

Step 1: Mobilize

I’ve created a hamstring mobility routine that just about anyone can benefit from. Whether you’re stuck sitting for long periods of time or if do you do repeated movements like running - these exercises will help you move better!

Tap the image to watch and move along with me.

Note: I love getting down on the floor for a lot of my mobility work, but I know that’s not always a good idea if you’re at work, or can’t do it comfortably because of an injury, pain or pregnancy, so I made a separate version that uses a chair. Check out the accessible version below.

Step 2: Strengthen!

There are lots of great options when it comes to getting that burn in the back of your thighs (aka working them, aka strengthening them). Exercises like hamstring curls, deadlifts, hip hinges, and more work to contract and extend the hamstrings which over time leads to improvements in strength. If you don’t have hamstring exercises in your workout routine, you are missing a key muscle group that will affect how your body can do everything else you want it to do.

Not sure where to start? You’re welcome to contact me, or try workouts #3 and #6 in the Free Trial available in my training app.

Step 3: Stretch!

After you have mobilized and strengthened (not required every day), I invite you to try my Hamstring Stretching Routine -a guided routine designed to gently stretch and relieve tension in your hamstrings. Tap below to stretch with me!

Moving Forward

Embracing a routine that includes stretching, mobility, and strengthening exercises for your hamstrings can transform your daily movements and significantly reduce back pain. Whether you're an office warrior, an unpaid kid taxi driver, or simply someone seeking a healthier lifestyle, these practices are your key to a more vibrant, pain-free existence.

Let's embark on this journey together, focusing on our hamstring health, and unlock the joy of moving freely and living fully. Don't forget to check out my YouTube videos for a guided experience and sign up for my Healthy High Fives Newsletter to continue your journey towards healthier living. Here's to moving more, with less pain!