Lengthen (and loosen) your Hamstrings with the "Catcher" stretch

Three things you don't want in your life that, based on statistics, are likely to happen anyway:

1. Arthritis
2. Overweight/Obesity
3. Back Pain

Sounds great, right - can't wait to get older! But wait - these are not all inevitable by-products of aging. In fact, eating well and exercising can dramatically reduce the effects of all three (but you knew I was going to say that already, didn't you?)

The third one, though, requires a very simple and clear combination of preventive measures to avoid above and beyond generally being fit and consuming a healthy diet. The two measures for avoiding back pain (or reducing your incidence of recurrence if you've already experienced it), are improved core strength and lower body flexibility.

Most people who do not train specifically to avoid tight hamstrings (the backs of the thighs - a critical link in the chain that affects load on the back muscles), have very tight hams (rigid and short). That's a back problem waiting to happen.

Here's a good stretch that can reverse that condition:

1. Warm up with some light cardio for a few minutes (or do this at the end of a workout)
2. Crouch down placing your forearms on your thighs (like the umpire in the picture above).
3. Extend your knees by lifting your seat while maintaining forearm contact with your thighs (don't open up or "un-hinge" at the waist).
4. Keep your back flat (avoid rounding as you lift your pelvis.

Take the hamstrings to a moderate load (about 60-75%) and hold for 30 seconds. Rest for a few seconds and then repeat.

Do this stretch consistently for a couple of weeks and watch your hamstring flexibility (and the load on your back) improve measurably.

Your back with thank you in years to come.

PS - You may be wondering why I named it "catcher", rather than "umpire" stretch, since it looks more like what the umpire's doing in the picture above. Good question. It's been a long time since I played little league, so I forgot the catcher drops down so low. Doesn't matter what you call it - just that you do it. :-)