Stop Stretching Your Hamstrings

If I had to pinpoint one "tight area" about which many people complain most, it's the hamstrings. I'll often find gym-goers using multiple methods to stretch those stubborn muscles: asking a partner to push them deeper into a stretch, or yanking on their legs with bands. Yet, somehow, despite their forceful, repeated efforts, the hamstrings seldom seem to sustain lasting changes in flexibility or range of motion.

Stop and think before you yank your hamstrings into oblivion.

I've mentioned in previous posts that I'm not much of an advocate for static stretching. Today I want to explain why the hamstrings, in particular, do not warrant stretching, and what you can do, instead, to create a more lasting increase in hamstring flexibility.

The hamstrings are a very important muscle group for athletic performance. They are two joint muscles, meaning they both flex the knees and extend the hips. While strong, these muscles have a tendency towards facilitation (overworking). When a muscle gets tight, that typically means it's working hard for another muscle that's inhibited, or not firing properly. In the case of the hamstrings, we're usually looking at gluteus maximus/medius dysfunction and/or core dysfunction. In short, if your hamstrings are chronically tight, you have to check the muscles upstream in the kinetic chain and see how they're firing (or not).

In this video, Dr. Kathy Dooley demonstrates how one can alleviate tension in the hamstrings just by getting the core to fire properly. This is one such exercise that you can utilize before a heavy squat or deadlift session just to encourage proper core activation. You'll notice that doing this exercise regularly will have a dramatic impact on your hamstring flexibility. It has been more immediately effective with my clients than the traditional stretching methods, as this exercise attacks the source of instability and weakness, rather than trying to treat the symptoms.

This Bushman puts Kim Kardashian to shame.

The "core," or, in this particular case, the rectus abdominis, is an antagonist of the hamstrings. What this means is that as the hamstrings lengthen/relax, the rectus abdominis flexes the lumbar (lower back). For example, in a forward bend, in which we are standing and reaching over to touch the ground, our knees are extended, lengthening the hamstrings. The trunk is in flexion, assisting the hands in reaching towards the floor. If we do not have adequate strength in the rectus abdominis, the hamstrings won't be able to relax enough to let you get lower. In short, strengthening a muscle's antagonist can work wonders in releasing it from tension.

Similarly, weakness in the gluteus medius/gluteus maximus can result in tight hamstrings. Both the glutes and the hamstrings work synergistically as hip extensors. You've probably heard of the term "glute amnesia" before, which connotes butt muscles that don't activate properly. The cause of this is too much time spent in hip flexion (read: sitting), and not enough time running, jumping, and lifting! Now, if your glutes don't show up to the (hip extension) party, then someone has to take over their job. You've guessed it: the hamstrings are now responsible for the majority of your hip extension! No wonder they're in a perpetual state of tension–they're holding onto your hips for dear life.

What are the best ways to tackle these movement dysfunctions? Here are some of my favorite exercises:

1. GHD hip extension
2. Barbell hip thrusters
3. Single leg RDLs
4. Single leg squats on box
5. Bird dogs
6. Deadbugs

So while stretching the hamstrings may give you some immediate relief, you have to analyze why they're getting tight. If you continue to repeat the same process and it just isn't working, it's time to find a new plan of attack. Work those glutes and strengthen that core, and you may just free yourself of your constant need to stretch your hammies.


Works Cited:

2. Dionne, Cassie. "Stretching Your Hamstrings Isn't Always Best." Breaking Muscle. N.p., n.d. Web. 20 July 2016.
3. Dooley, Kathy. "Dooley Noted: Core Instability Hiding as Tight Hamstrings." YouTube. YouTube, 04 May 2013. Web. 19 July 2016.
4. Nickelston, Perry. "Top 10 Muscle Imbalances and What To Do About Them #1." Stop Chasing Pain. N.p., 2 May 2016. Web. 11 July 2016.
5. Yessis, Michael. "Stretching The Hamstrings." YouTube. YouTube, 25 July 2011. Web. 12 July 2016.

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James JT

James JT

Spring/Summer 2016

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The Japanese Oil Embargo - History and Ambiguity of Sources

It is always a bit of a thrill to read an article that covers a facet of the 1930s or 1940s which I'm not aware of, which made this Salon article on the 1941 United States oil embargo against Japan fascinating.  To summarize for those unfamiliar with it, in 1941 before the Pearl Harbor attack United States President Franklin D. Roosevelt imposed a freeze on Japanese assets within the United States, which would require permits to be issued prior to any sale of goods taking place to Japan.  As Japan relied heavily upon United States oil exports to meet its fuel needs, particularly for its military, this action represented a significant risk to Japan's ability to continue its on-going war in China at the time.

The ambiguity comes in regarding how the oil embargo was imposed and the role of Dean Acheson, pictured above, in creating that oil embargo.  As Assistant Secretary of State at the time Acheson had an unusual opportunity to shape United States policy, while the President was in Newfoundland having a secret conference with Winston Churchill, British Prime Minister, Acheson had near total authority to decide if any licenses would be issued to Japan to allow the purchase of oil.  He chose to not issue any such licenses, imposing an effective oil embargo on Japan and starting the chain of concerns that led to the Pearl Harbor attack on the United States in December 1941.

The question that needs to be asked though is this - did FDR know that Acheson was going to take this action and allowed it or was he surprised by the action and left it in place to avoid appearing weak?

This is not an easy question to answer, several sources claim that Acheson acted on his own and FDR was not involved in the choice, he wanted to avoid war.  However one source I checked claimed that FDR did know and, more critically, a close friend of FDR's was in the State Department and had access to warn FDR if Acheson had been acting without approval.

My research into FDR has shown when it came to foreign policy he seemed to like having a distance between himself and certain actions, but was very willing to engage when needed in quite aggressive action.  The theory that seems most likely to me is FDR was aware of the oil embargo being implemented by this indirect means and supported it, to see what impact it would have on Japan.  If it turned out to be far too dangerous he'd be able to then retract what Acheson did and state Acheson had gone "too far" with his authority.

But we won't ever know - this was one of the items that there simply aren't clean records or sources to document.  Considering this policy can be directly linked to Japan's attack on Pearl Harbor, it has relevance.

Sources:  Salon article on this topic, Wikipedia on Dean Acheson, State Department page on Acheson, Google Books scan of "An Introduction to the Causes of War" by Greg Cashman & Leonard C. Robinson, Google Books scan of "The History of American Foreign Policy from 1895" by Jerald A. Combs

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ANDREY SKOROMNYY 11

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