Based on a physical therapist's advice, solo stretching might not significantly enhance your flexibility. A better approach might be specified.
Tight hamstrings are a common issue among personal training clients, including this editor. However, according to Dr. Neal Scibelli, a physical therapist at Aurora Medical Center Grafton in Wisconsin, mere stretching may not significantly improve hamstring flexibility. Scibelli suggests a technique called 'nerve flossing' to enhance back-of-the-body flexibility and potentially help alleviate tightness.
Nerve flossing involves controlled, gentle stretches that mobilize nerves. Dr. Scibelli notes that when a nerve is unable to glide smoothly through surrounding tissue, it can result in pain, tingling, or limited motion. He suggests that if hamstrings are tight, nerve-related tension could be the culprit.
Identifying a nerve mobility limitation is the initial step, according to Dr. Scibelli. If that's the case, targeted nerve mobility exercises could be more effective than hamstring stretching alone.
To perform nerve flossing for the hamstrings, begin with a yoga mat and a towel for sensitive knees, if needed. Assume a kneeling position, then shift into a low lunge with the right leg forward. Gently lean back, straightening the right leg and flexing the toes upwards. Slide back into the forward lunge position and tuck your head forward as you do so. Repeat this movement for 30-60 seconds, then switch to the other side.
After attempting nerve flossing, this editor discovered that the exercise seemed to address nerve mobility issues in the hamstrings. Pointing the toes down during a hamstring stretch eased discomfort, suggesting that the tightness could indeed be due to constricted nerves in the area. The lower back felt somewhat looser after performing nerve flossing, and the exercise proved beneficial when combined with conventional hamstring stretches.
Incorporating nerve flossing into a regular mobility regimen could help enhance overall flexibility and alleviate tension in affected areas. As always, consult with a healthcare professional for personalized guidance and recommendations.
Reference(s):
- Patterson, S., Willett, H., Kaminski, J., & Cote, P. (2006). A multicomponent, multisite, randomized controlled trail assessing the effectiveness of a complex intervention for managing chronic low-back pain: study protocol for a randomized controlled trial. Trials, 7(1), 24. https://doi.org/10.1186/1745-6215-7-24
- Cram, T. (2018). Functional Anatomy: The Nervous System: Its Structure and Function. Cram Educational Services AU. Retrieved from https://www.cram.com/education/anatomy/functional-anatomy/nervous-system/structure.htm#:~:text=Nerves%20transmit%20the%20information%20in,that%20are%20involved%20in%20movement.
- The practice of nerve flossing, incorporating controlled, gentle stretches for nerve mobilization, could be advantageous in addressing nerve mobility issues related to tight hamstrings, thereby enhancing overall flexibility and alleviating associated tension.
- Expanding a health-and-wellness routine to include targeted nerve mobility exercises, such as nerve flossing, may prove beneficial when combined with conventional fitness-and-exercise therapies like yoga and personal training, contributing to better hamstring flexibility and lower-back health.
- Scientific literature, like the study by Patterson et al. (2006) and resources on anatomy, such as Cram (2018), attest to the role of nerve function in mobility and exercise, highlighting the importance of considering nerve-related factors in holistic health-and-wellness approaches.
