Category: Chapter 6 – THE HAMSTRING, CALF & INNER THIGH STRETCHING POSES

THE HAMSTRING, CALF, & INNER THIGH STRETCHING POSES  

Tight hamstring muscles aren’t particularly noticeable until a pregnant women bends forward at the hips. Because tight back thigh muscles make bending forward difficult and even painful, most of the bend is taken instead by the flexible lower back. For the pregnant woman this means added strain on the back muscles. The lower back muscles are already overworked by having to support the growing uterus. Therefore, gradually stretching the hamstring muscles will relieve stress on the vulnerable lower back, and make freedom of forward movement possible. 

The hamstring muscles on the back of the thigh are strong, stretch resistant muscles. They need to be worked patiently and consistently for maximum results. The hamstring muscles originate on the sitting bones (ischia) and insert below the knee on the lower leg bones (tibia and fibula). They cross both the hip and knee joints. Therefore, they are most intensely stretched when bending forward at the hips with completely straight legs. 

The calf muscles are shortened by physical activities such as running, dancing, bicycling, and wearing high-heeled shoes. These tight muscles are particularly susceptible to cramping during pregnancy. Muscle cramping has many causes. Some are thought to be dietary. Another cause is poor circulation or pooling of blood in the legs. Cramps frequently occur at night, and calf stretches will help relieve them. At the first sign of a cramp, immediately flex the foot, draw the toes back toward the knee, and extend the heel. 

Stretched inner thigh muscles may aid relaxation during labor. Learning to re- lease the inner thighs has the physiological effect of softening the muscles and the psychological effect of relinquishing fear. 

Develop the habit of using hamstring stretches as an antidote to lengthy periods of sitting. Stand up, face the chair, alternately place the heel of one foot on the chair seat, and gradually bend forward from the hips keeping the legs and back straight. This will negate the effects of sitting by increasing circulation and stretching the entire back leg. 

Stretch hamstring and inner thigh muscles slowly and consistently. They will tear if stretched aggressively and are very slow to heal. Begin with the back-lying stretches in the first trimester. When performing seated poses, elevate the buttocks sufficiently to allow the forward movement to originate from the hips instead of the lower back. Use the leverage and support of a chair on the mat. 

In addition, the standing poses in Chapter 2 are excellent poses for increasing hamstring, calf, and inner thigh flexibility. 

Arrange pillows to form a wedge shape. Sit in front of pillows with narrow edge of wedge against tailbone.

Lie back onto pillows and support head with small pillow. Extend both legs on mat. Bend left knee, place belt around ball of foot, and straighten left leg.

Extend and straighten right leg on mat. Right toes and knee face ceiling. Inhale and hold belt on left foot with both hands. Exhale and gently draw left leg toward chest. Maintain straightness of both legs during stretch.

Bend left knee and release. Change legs and draw right leg toward chest. Release legs, roll onto one side, and sit up. 

This pose stretches hamstring and calf muscles. When hamstrings are stretched, back tension is lessened. 

Arrange pillows to form a wedge shape. Sit in front of pillows with legs extended. Recline and rest spine on pillows and support head with small pillow.

Bend left knee and place strap around bottom of foot. Extend and straighten right leg on mat. Right toes and knee face ceiling. Extend right arm sideways on floor.

Hold strap with left hand and straighten left leg. With leg straight, gradually open left leg sideways. Press downward on right hip to keep pelvis level.

To release, bend left knee and lower leg. Reverse legs and open right leg side ways. After stretching both legs sideways, bend knees, roll onto one side, and sit up. 

This pose stretches hamstring and inner thigh muscles. 

Place chair to wall and small pillow on floor. Sit on front edge of chair seat and hold sides of chair seat.

Bend left knee and place foot flat on floor. Extend right leg and rest heel on pillow on floor. Press down on chair seat, or stretch arms backward and hold sides of chair.

Inhale, bend forward slightly from hips, lift chest, and elongate spine. Exhale, ex- tend right heel, and pull toes backward toward knee.

To reverse pose, bend right knee, and straighten left leg. Tighten left thigh muscles, and flex left foot. After stretching both legs, lean back in chair and relax.

This gentle calf and hamstring stretch can be performed at home or at the office during a break from work.

Place chair to wall. Pad chair with small pillow. Stand facing chair with feet parallel to each other.

Bend left knee, raise leg, place heel on chair seat pillow, and straighten leg. Position right leg directly under right hip. Stand upright with hands on hips.

Inhale and lift chest. Exhale and bend forward from hips keeping back straight. Tighten front thigh muscles and straighten both legs. Stretch should be felt in back of left thigh. If possible, extend arms and place hands high up on wall. Elongate spine with each exhalation.

Remove left leg from chair and reverse. Place right heel on chair seat, left leg on floor, and bend forward from hips. Release pose and stand upright with arms at sides.

This pose stretches hamstring and calf muscles. 

Sit on mat or rug with back to wall and legs outstretched. Bend right knee and place sole of right foot against inner left thigh or left knee.

Place hands beside hips. Push backwards until tailbone touches wall. Extend and straighten left leg on mat. Place strap around ball of left foot. Hold strap with both hands.

Inhale, lift chest, and press entire back against wall. Exhale, pull back on strap, tighten front thigh muscles, and flex left foot. Concentrate on elongating spine up wall while stretching back of left leg.

To reverse pose, bend left knee, and extend right leg. After stretching both legs, relax with back to wall.

This pose stretches hamstring and calf muscles. 

Sit on mat in front of chair. Elevate buttocks with pillows or rolled blanket. Extend left leg under front chair rung.

Bend right knee and place sole of right foot against inner left thigh or knee. Hold sides of chair and draw chair closer until sole of left foot touches back rung of chair. Tighten left front thigh muscles.

Inhale, straighten arms, lift chest, and elongate spine. Exhale, extend heel under chair rung, and draw left toes toward knee. To increase hamstring stretch, bend for- ward from hips and reach higher up on chair back.

To reverse pose, bend left knee, and extend right leg. After stretching both legs, cross legs and relax.

This pose strengthens back muscles and stretches legs. 

Sit on mat or rug with legs outstretched. Elevate buttocks with pillow if necessary. Bend right knee and place sole of right foot against inner left thigh.

Extend and straighten left leg on mat. Place strap around ball of left foot. Hold strap with both hands.

Inhale, lift chest, and elongate spine. Exhale, pull back on strap, extend heel, and bend forward from hips. While stretching torso forward, maintain normal curves of spine. If necessary move hands down strap closer to foot.

To reverse pose, bend left knee, and extend right leg. After stretching both legs, rest in a cross-legged position.

This pose strengthens back muscles and stretches calf and hamstring muscles.

Stand with back to wall. With heels 6 inches from wall, separate parallel feet 10-12 inches. 

Bend forward from hips and place strap under soles of feet. Straighten both legs, stretch buttock bones toward ceiling, and tighten front thigh muscles.

Inhale, pull up on strap with both hands, and straighten elbows. Exhale, push buttock bones to wall, stretch chest forward, and elongate spine. Maintain normal spinal curves and rotate pelvis to bend forward. 

When spine is lengthened, release strap, bend knees, press lower back to wall, and relax leaning on wall. 

This pose relieves heaviness of uterus, stretches hamstring muscles evenly, and strengthens back muscles.