Last week I talked about the direct link between tight hamstrings and back pain. I gave a couple of preparatory exercises for this week’s ball rolling session, but would like to point out that if you have a herniated disc or referred pain (for example, sciatica), you should seek treatment and continue with the preparatory exercises until you are healed.
This is excellent for lengthening short hamstrings. I’ve read all sorts of theories on why this works: the role of the adductors (inside thighs), the weight shift that comes from holding onto a chair/barre for support at the start so that you don’t rock back, the effect that squeezing the ball with your feet correctly aligned has on the way the head of the femurs (thigh bones) sit in the pelvis, to name but a few.
Suffice to say that I’ve seen clients go from just about reaching their knees to touching their toes in a very short period of time. So before you create serious back problems for yourself, start working on lengthening your hamstrings so that you can enjoy pain-free freedom of movement.
Although we squeeze the ball rather than roll it, I still put this sequence in the ball rolling series.
You will need a firm ball which will fit between the thighs so that when you squeeze, you can keep your feet hip width apart. Use a chair for spinal alignment at least to begin with. NEVER force it: when you meet resistance hold and relax before moving on. ALWAYS keep body weight evenly distributed and NEVER rock back onto your heels.
1. Place the ball as high as possible between the thighs and bring your feet as close together as you can, squeezing the ball. Engage the abdominal muscles and hinge forward from the hips resting hands on the back of the chair without rocking back to your heels.
Stay right on top of both feet. Stretch your spine from crown of head to tailbone and don’t allow your lower back to round out. Stay for up to five complete breaths, squeezing the whole time.
2. Move the ball to the second of three points above the knee, staying hinged forward. If you can rest your hands or forearms on the seat, go ahead. Again, breathe, squeeze and release tension from the rest of the body. Move the ball to just above the knees and repeat process.
3. Repeat the process another three times below the knee, above the ankle. If your hamstrings allow you to do so, move your hands off the chair to your shins and eventually to your toes or the floor, but you should NEVER feel discomfort into your back.
Josie is a health, fitness & lifestyle adviser & a Pilates & yoga instructor with 30+ years experience. http://www.bodysoulwell.com Follow me on Facebook https://www.facebook.com/Josie.McKenlay/ & Twitter https://twitter.com/JosieMcKenlay