YouTube link: Backside Body Opener Series
Welcome to the first post of my movement as medicine series, “20 Minutes to Move”. Today’s mobility series is dedicated to our back side body. Specifically, those of us who claim “tight hamstrings” with pride!
I often hear about client’s tight hamstrings. What I learned in yoga long ago, is that our perceived tightness isn’t about the muscle in question. It’s about opening the muscles around it (and our perception of “tight”, to be discussed in a later post).
Our body is made up of muscles, ligaments, tendons, organs and many more wonderful parts that allow us freedom of movement through life. What keeps all the parts “talking” to each other is a magical, mysterious tissue called, fascia. Simply put, it’s like plastic wrap that allows our muscles to glide over one another. (And, it is so much more).
This slide shows how the fascia (blue) connects the backside body. You can see the hamstrings on the upper leg; below, the calves and feet; above, the muscles up the spine. For those of us who spend a good portion of our day in a seated position, the muscles of the back and lower leg shorten. As a result, the hamstrings can feel like they are along for the ride.
In order to feel the tension in the hamstrings dissipate, we must lengthen and strengthen the muscles of the lower leg and spine. While this post touches on the backside body, the front side plays a role as well.
When we sit for long periods of time, the front of our legs become under active. Recall the “so much more” comment above: Our fascia is similar to that of a Wi-Fi signal. It’s ubiquitous nature allows it to act as an extension of our nervous system. It sends and receives pulses of feedback which signal our body to action. Sit long enough, day in and day out, and those signals grow weak.
Thus, to “open” the backside, we must also “activate” the front. In the video link, you will find both backside body opening exercises and front side activators.
In service of our busy, beautiful lives, I offer you a stand-alone exercise called, “Wide Legged Good Morning” (pictured below). This is a great movement to break up your seated work bouts throughout your day.
Set a timer every hour or so. Then, get up from your seat and dedicate one minute to this movement. Notice how your body feels before then, after. Know that like any prescription pill, the medicine of the movement may take a few tries to deliver proper dose (or, relief) into your body.
When you feel ready to add more movement as medicine to enhance your life, below is the series guideline by title, sets and reps (repetitions) of the exercises. I recommend the entire series be practiced in sequence, one set at a time. In my opinion, the WL GM (Wide Legged Good Morning) is the only exercise to practice on its own.
Backside Body Series
Half Low Lunge (Ankle hinge): 3 sets, 10 reps per leg
Wide Legged Good Morning: 3 sets, 15 reps
Russian Baby makers: 3 sets, 15 reps
Quadricep Extension: 3 sets, 10 reps per leg (*This can be practiced as an isometric hold; see video link instructions.)
Single Leg Hip Flexor Lifts: 3 sets, 10 reps per leg (*This can be practiced as an isometric hold; see video link instructions.)
Please let me know how this worked for you!
Thank you 💜
(& may your body thank you, too!)
