Summary of Condition
Lower hamstring problems may be caused by inadequate hamstring flexibility, weakness of the gluteus maximus and adductor magnus are important hip extensors, which if weak, allow increased load on the hamstrings. Hamstring weakness in which the short head and long head of the biceps femoris may not have optimum function together or from weakness during eccentric (lengthening) contraction of the hamstring muscles. The hamstring strain may be at the distal semitendinosus, semimembranosus, or double insertion biceps femoris.
Benefits of AIS on Condition: Stretch the specific lower and upper hamstring muscles, hip adductors, hip abductors, quadriceps and calf muscles. Strengthen the hamstrings, performing specific leg curls in the neutral position, then having the tibia rotated inward, followed by the tibia rotated outward. Perform hip hyperextension in all three straight leg positions including the femur in the neutral position, the femur rotated inward and the femur rotated outward.
Straight Leg Hamstring Stretch: Neutral The muscles that are being stretched are the proximal end and belly of the hamstring muscles. The muscles that are being contracted are the quadriceps muscles. From a supine position, lock the knee and slowly lift on leg using the quadriceps muscles. Give gentle assistance with the rope or hands at the end of the movement as the quadriceps muscles continue to move the leg. If using a rope, walk the hands up the rope, hand over hand, as you lift the leg upward. Release to a starting position and repeat. Do 2 sets of 10, alternating legs after each set. (Excerpt from Active Isolated Stretching: The Mattes Method. Pg. 51 and 52) LINK: http://www.stretchingusa.com/active-isolated-stretching/hamstrings-lower-strain-tear.