Relieve Pain in the Hamstrings

Video by Dr. Justin Thompson

As a Chiropractor, in East Dallas, my goal is to relieve neck and back pain by finding the root cause of the pain. Poor flexibility is often the source of tightness and pain. PNF (Proprioceptive Neuromuscular Facilitation) stretching is a highly effective technique for improving flexibility and relieving tightness in the hamstrings from the comfort of your home. This stretching method involves contracting and then relaxing the muscle being stretched, followed by a deeper stretch during the relaxation phase. To perform PNF hamstring stretches at home, begin by lying on your back and extending one leg towards the ceiling. Slowly raise the leg until you feel a stretch, then gently push against your hand or a strap for 5-10 seconds, engaging the hamstring muscles. After the contraction, relax and deepen the stretch by gently pulling the leg closer towards your chest. The literature states that PNF stretching enhances flexibility, increases range of motion, and reduces the risk of injury by encouraging the muscles to relax and lengthen. The research also displays that PNF techniques help develop muscular strength and endurance, joint stability, mobility, neuromuscular control and coordination–all of which are aimed at improving the overall functional ability of patients. Give this stretch a try and let us know if you want to learn other ways to get out of pain!

Research Referenced

Marek, S., Cramer, J., Fincher, A., Massey, L., Dangelmaier, S., Purkayastha, S., Fitz, K., Culbertson, J. Y., 2005, Acute effects of static and proprioceptive neuromuscular facilitation stretching on muscle strength and power output. Journal of Athletic Training, 40, 94103

Mcatee RE, Charland J., 1999, Facilitated stretching: assisted and unassisted PNF stretching made easy. 2nd ed. Champaign (IL): Human Kinetics.

Sharman MJ, Cresswell AG, Riek S. Proprioceptive neuromuscular facilitation stretching : mechanisms and clinical implications. Sports Med. 2006;36(11):929-39. doi: 10.2165/00007256-200636110-00002. PMID: 17052131.

Surburg, P., Schrader, J., 1997, Proprioceptive neuromuscular facilitation techniques in sports medicine: A reassessment. Journal of Athletic Training, 11(4), 34-39

Our Message

When you are looking for a Chiropractor near you that you can trust, choose one who will not only get rid of your back pain, neck pain, or headaches but who will also guide you to living a healthier lifestyle to keep you out of pain. Our East Dallas Doctors, located in Lakewood at the corner of Mockingbird Ln. and Abrams Rd., are here to teach you that taking care of your mental health and getting the proper nutrients are just as important as the chiropractic adjustment to stay healthy.