I’d say you are better off stretching more time in positions that don’t give you pain. Start with a simple one, like Standing up and letting your torso drop, breathing and then coming back up flexing your knees and rolling yourself up (last thing to come up is your head).
I always turn to Yoga with Adrienne when I am suffering. She can be found on YouTube and has amazing videos specifically for what’s troubling you. Ranging from beginners to advanced so you can choose your level. Her classes are well paced and fun. Can’t recommend enough.
As a physical therapist, I recommend you find somebody to help you stretch. First if you can, do light exercises for your back to help strengthen the muscles in your lower back especially, while lying on your back on a mat. Then with the help of a friend, or family member, instruct them to gently raise your stretched out leg upwards while pulling your toes towards you. Stop them once you feel pain, or that your knee will flex. Hold each leg for 30 seconds.
Hello there, Yep, the answer is in that questions you just asked. If sitting with your legs stretched out is going to stretch your hamstrings, do that! Don’t think of stretching your hamstrings as leaning and grabbing your toes. stretching you’re hamstrings is making a pose that will stretch your hamstrings. When you are stretching you’re hamstrings, make sure you aren’t pushing too far. There’s are two ways to know whether your are pushing too far or not : you’re legs start shaking, and your legs hurt the next day you wake up. If you do push too hard, as a mistake, then stretch you’re hamstrings at least 2 times a day. Whenever you have a body part in pain, stretch it. You might want to start stretching your back too.
Lay in the bed, and ask someone to bend your leg upwards. There is still a lot of ways to strecth without having your back pain, but i suggest you should stretch your back a little bit as well.
You can stand up next to a wall or use a stool, baseboard, etc. Gently point your toes up and a press them against the object. Lean into the leg and hold as long as you need.
Start yoga therapy. They’re individual sessions with a practicioner that is simultaneously physiotherapist and yoga teacher. She/he will know how to help you step by step into getting more movement. I had severe back problem 10years ago. The last doctor i saw had told me "I’m sorry, I have to say you lost movement, and the sooner you accept, the best". I didn’t accept it. Researched a lot, found a yoga therapy practicioner, and finally started the recovery process. I further added physiotherapy in swiming pool (must be in the water, otherwise doesn’t work). It’s a very slow process, takes courage. But the courage is self reinforcing when you’re getting better rather then worse. After 2 years I recovered movement completely. Of course, i still need to take care, for the rest of my life i will. But it’s not an issue since I learned a lot in the process, and know which exercises work in my body and can make it practical. Currently, i dance, run, do yoga, climbing, i can do all movement i like. Hope this helps. Wish you good recovery!
Try sitting in a chair and just gently tip your pelvis forward, like you’re putting a tiny arch in your back. If it doesn’t feel like anything try moving your feet a few inches forward and try it again.
Lie on your back with 1 leg straight and 1 @ a 90° angle (or as close to it as you can get- use a yoga strap or towel if necessary). Keep your hips square on the floor. Keep raised leg straight. If you need someone to help push your leg up, ask for help. If 1 leg at a time it’s too much, I’ll do both legs, with minimal stretching in repetitions (but hold the stretch- don’t rubberband)
I’m not a doctor but I’ve found and watched other people lay on their backend put your legs up to the wall and you can start there. If you put one leg straight and bend your other leg that’s also an option rather than both legs straight. You can also stand up and spread your legs out as far as you can and just lean in. You should do every stretch for 30 seconds and then 4x a week and you should be able to reach your legs. The trick is not to over stretch because you can pull something but to stretch right where you feel the pain and then don’t bounce to reach farther only reach and stay. Remember to breathe!
Answers reflect the personal experiences of Fabulous community members. They are not medical or professional advice — for guidance about your health, talk to a qualified professional.
