Preliminary Posture IV

Purpose

The spinal column is a fundamental link in the kinetic chain of body movements. Spinal column can affect many other muscles and joints, and vice versa. One important neighbor of the spine is the hamstring group of muscles located at the posterior thigh. We take a look at a soothing stretch for this group of muscles.

This posture helps to stretch the muscles of the legs and to activate the foot. It provides gentle stretch for the hip extensors and the low back muscles. The posture also tones up the muscles of the leg, especially the hamstring muscles. This posture also helps the Achilles tendon, heel and foot.

Method

Props:One stool / two bolsters

Position

1. Lie on your back and rest the lower legs on bolsters.

• Ensure that the lower back is completely rested on the floor.
• The lower legs should be relaxed.
• Keep an appropriate support to relax the neck.

2. Raise your right leg up with the back of the knee resting on the bolster

• Pull the knee cap
• Stretch the heel and pull the toes towards the knee
• Ensure that the base of the spine do not take off the floor

3. Stay for 10-20 seconds with steady, deep and slow breathing.

4. Fold your right leg and rest it on the bolsters.

5. Repeat it on the left side.

6. Repeat the steps for 4 times.

Focus:

Watch the stretch in the hamstring muscles (back of the thigh). Feel the differential movement on either side of the lower back.

Additional Informations

Muscles of the back thigh (Hamstrings) are connected to the pelvis, which forms the foundation for the spinal column. It is well known that proper orientation of the pelvis is essential to maintain a healthy shape of the spine. Low back – pelvis – hamstring is in a sort of a kinetic chain. So a healthy hamstring is mandatory for a pain free lower back.