Kinesiology THURSDAY – An Instant Hamstring Lengthener (Why did That Work?)

I was working on the other side of the gym when I saw our two doctoral PT students talking. “Lie on your back,” one said and proceeded to check hamstring length with a passive straight leg raise. The subject clearly had tight hamstrings.

Then she had him lie prone and do 10 repetitions of a prone press up with the glutes relaxed. When she retested hamstring length, it was normal.

Why did that work?!

The explanation probably lies in the starting position of the pelvis. People with a posterior pelvic tilt or flat back tend to have shortened/tight hamstrings (illustration on right). An anterior pelvic tilt is associated with lengthened hamstrings.

A prone press-up restores lumbar extension, which is associated with an anterior pelvic tilt and lengthened hamstrings. Gluteal contraction during the prone press up would have limited anterior pelvic tilt as the gluteus maximus extends the hip (or posteriorly tilts the pelvis).

So give it a try.

Lie on your back and lift one leg up to test hamstring length.
Then lie prone and do 10 prone press-ups (keep glutes relaxed)
Re-test hamstring length

Why does this matter?

Sometimes a muscle is tight not because it is contractured, but it appears tight due to the position of the bones to which it attaches. By changing the position of the origin/insertion of the muscle (in this case through an anterior pelvic tilt), neurological input into a muscle may change causing it to lengthen without actually stretching it. Give it a try.

Because nobody has time to be in pain.

Until next time…