Chiropractic Care’s Best Stretches for Your Hamstring
PNF Hamstring Stretches for Chiropractic Patients
Especially important to chiropractic therapy is a regular routine that stretches the hamstrings–the group of 3 muscles located in the back of the thigh.
Tightness in the hamstrings places increased stress on the low back. And it often causes or aggravates pain the warrants chiropractic care. Because most daily activities do not stretch the hamstrings, they are often overly tight and require specific stretching exercises to keep them extended and healthy.
The PNF (proprioceptive neuromuscular facilitation) technique
The PNF technique is the preferred method of stretching the hamstrings for pain management. It combines contraction against resistance, rest, and stretching. PNF can be done with an assistant or, alternatively, by yourself by creating your own resistance.
PNF Stretching with an Assistant
- Lying on your back, have your assistant hold your ankle/foot, keeping your knee straight.
- The assistant lifts your leg as high as the hamstring muscle length will allow and holds this position.
- Push against your assistant’s resistance for a count of 8.
- Stop pushing and relax the hamstring muscles.
- While the hamstring muscle is relaxed, stretch it by slowly and steadily flexing the hip, having the assistant push upward on the ankle and leg. Hold this stretch for a count of 8.
- Repeat 3 times with each leg.
PNF Stretching by Yourself Using a Towel
- Lie on your back
- Use a towel to push against for a count of 8. Rest.
- Pull your leg toward you by pulling on the towel.
- Hold this stretch for a count of 8.
- Repeat 3 times with each leg.
For more information on exercises and stretches that help along with chiropractic treatment, be sure to visit our corrective exercises page or give us a call today at (631) 447-2299
Series to Be Continued…