Ever notice that if your hamstrings (thigh muscles at the back of your legs) are tight that your lower back also gives you fits? In today’s class, we focused on stretching the backs of the legs and strengthening the lower back – a great partnership!

One cause of tight hamstring muscles is that we spend SO much time sitting. When we sit, the hamstring muscles are not stretched. Over time, muscles that don’t get stretched much can get tight. If your hamstrings are tight, your lower back may attempt to compensate and you get back strain. Not good.

So, how do you stretch your hamstrings without causing more strain or pain in your lower back? Slowly. Gradually. Gently. Your hamstrings did not get tight over night, so they won’t get all stretched out and comfy overnight. But with time, patience and practice, good results come.

Poses that tend to give people with tight hamstrings the most trouble are forward bends. Forward bends are wonderful to stretch your hamstrings, but if your hamstrings are really tight, they may not be comfortable and you could end up straining your back if you try to go to far. We do not want that!

So, here are five tips for doing forward bends to keep you safe and aligned as you move forward (ha! – pun not intended, but I like it!).

1. Engage your bandhas (lift up the pelvic floor muscles and draw the navel back toward the spine) to engage a band of muscles that goes all around your waist (above and below) that support your core and lower back.
2. Bend from your “hip hinges” (right where your legs join onto the rest of your body) – not from your waist – and keep your spine lengthened. This protects your lower back, allows a deeper stretch and keeps your chest open so you can breathe freely.
3. Don’t go down so far. Focus on proper alignment instead of trying to touch your toes or get your nose to your knee. Focus just on getting the lowest part of your pelvis/belly connected with the top-most part of your thigh. That’s enough to start with.
4. Never force the stretch. Allow your muscles to stretch, but do not force. Only go as far as feels right today – there is tomorrow and the next days to continue on.
5. Breathe! To me, breathing is just as important as the pose. If you get the pose “right” but end up holding your breath, your muscles are not getting what they need and will not stretch their best. Take long, slow, deep breaths and allow your body to relax further and deeper (when it’s ready) on the exhales.

I hope these tips help you! Here’s to healthy hamstrings and a healthy back!

Copyright 2012, Cheri Harvey, Yoga For Real, LLC., www.yogaforreal.com.