How to Stretch your Hamstrings and How Not to !

The popular belief in riding is that the core muscles are the key to good riding. This is true and is another topic to discuss.

Well, this is true, but the Hamstrings are an underestimated muscle group that riders know little about. If the hamstring muscles are not engaged, the leg will hang straight (photo on the left). The heel will not sit under the hip, and the heels are often higher than the toes. This is a resting posture for the rider, not a self-carriage posture.

We all know this is not the correct alignment for good riding posture. In the photo on the right, the rider has engaged her hamstring and is performing triple flexion of her hips, knees, and ankles. This is one of the 18 movement patterns I teach riders.

The Hamstrings are among the most engaged muscles in Dressage, recreational, and western riding. The Jump rider also uses their hamstrings, but in a different mechanical way.

So let’s look at the hamstring muscle in more detail.

The Hamstrings are attached to the Tibia and Fibula behind the knee and to the Ischial Tuberosity (seat bone) in the buttocks. This muscle has three main actions in riding. In running, the Hamstrings have different actions.

1. If the hip is stable (seat of the rider) the Hamstrings will bend the knee, this engages the lower leg for aids.

2. If the knee is stable, the Hamstrings will tilt the pelvis or draw it closer to the knee joint. This will allow a rider to engage a deeper seat for aids.

3. To apply lateral aids, the Hamstrings will assist in stabilising the pelvis as the lower leg applies an aid on one side, and on the opposite side, the Hamstrings will stabilise the pelvis in conjunction with the core muscle.

So it is clear that the lower leg is moved by the Hamstrings, and the seat is stabilised by them.

• When a rider kicks, they use their Hamstrings.
• When a rider needs to apply more pressure when applying an aid, they use their Hamstrings.
• When a rider needs to engage more pressure (deeper seat) through their pelvis, they use their Hamstrings.
• Of course, all of these movements incorporate many other muscles that are synchronised to obtain the correct action.
• The ability to independently isolate each muscle will give the rider more control of their body in the saddle.

Learning How To Use The Hamstrings through Rider Specific Movement Patterns will give a rider exceptional skills in the saddle. I teach this in my Applied Posture Riding Membership Program.

Poor balance when riding is a major cause of horses misbehaving and/or becoming sore in their backs and mouths. A stable rider with a strong core, lower-leg strength, and length will ride with better balance and skill. The Hamstrings are an important muscle group for achieving this.

The Hamstrings are constantly shortened because, as riders, we use the muscle in the saddle.

It is imperative to stretch the Hamstrings correctly to: 

•  Maintain flexibility through the lower back
•  Maintain good muscle health. 
• To relieve the pressure on the disc in the lower back
• To allow the rider to use the muscle correctly.

It is important to stretch the hamstrings not only correctly but also safely. Many riders have back pain, and stretching the Hamstrings in certain positions can stress the lower back and worsen your pain.

Always

1. Stretch with a straight back.

2. Stretch with a safe point to hold onto.

3. Stretch for up to three minutes at a time. (daily at first and reduce to 2-3 times a week).

4. Stretch to mild pain or discomfort.

5. No pain, no gain only applies if you know what the pain means!