This Article is About
muscle stretching exercises
ballet dancers
ballet barre
hip joints
low back pain
body movements
deep breathing
dance class
couple of minutes
five minutes
Muscle Stretching Exercises For The Hamstrings Can Relieve Low Back Pain
Join 1000's of Authors at StreetArticles Today!

How are tight hamstring muscles connected to low back pain? For ballet dancers, ballet stretches help, and for the rest of us, muscle stretching exercises are easier to learn than you might think. The hamstrings are large powerful muscles, and maintaining their tone is important.

How NOT To Stretch Before Dance Class, Working Out, Or Just Walking

Please don't think you have to be able to touch your toes and proceed to lean over and bounce toward the floor. This will more likely add to any strain or sprain you may be feeling in your low back. At worst, this could throw your muscles into a bad spasm.

(Especially if you wake up stiff, walk around for awhile doing your usual things before you try to stretch any part of your back.)

How To Warm Up Before You Start

Taking five minutes to prepare for a class, work out or walk, and doing some easy stretches with deep breathing, is optimum. Stretching upward with the arms, both at once, then one at a time will ease out the tension you have accumulated. Your circulation increases, allowing further stretching and speeding up your cardio vascular activity.

Do some circles with your arms, and a few shoulder rolls. Let your knees relax and follow your upper body movements, bending and straightening. After a couple of minutes, you can do one of the following two ways of gently easing out the tension in your hamstrings.

Placing one leg on the lower ballet barre, or a low chair or stool (or a high curb if you are outside), straighten your knee. Flex the foot. Allow your other knee to relax. Bend just a little at the hip joints, and you will feel the pull down the back of your raised leg. Just hold this position for about ten seconds. And repeat with the other leg.

You could sit down on the floor with both legs in front of you. Bend one, and you are going to stretch the other. Keeping it straight and pressing into the floor, and with the foot flexed, again bend forward, if you can. If you can't, just hold that position.

This is not really a stretch, but it is just "getting out the kinks" from your hamstrings, basically releasing the tension you've collected from sitting, driving, and maybe not moving around much during your previous hours.

After Your Ballet Class Or Work Out

Now that you are warmed up, you can stretch to your capacity. The same stretches as described above can be repeated. Only now you can hold your stretch fifteen to twenty seconds. Don't push into a painful position, just to a tolerable discomfort. Change legs, and do each leg three times.

The reason you relax the leg you are not stretching, is so that the stretch doesn't travel up and tug on your low back muscles.

(If you do leg curls with weights, take a moment to stretch your hamstrings out after the curls. Elongate each leg, just to relieve the tension).

Good Muscle Tone In The Hamstrings Relieves Low Back Tension

Tight hamstrings will inevitably start pulling on the low back muscles. And those low back muscles will start pulling back, in reaction. So you may be feeling pain in the back, but not in the backs of your thighs. If you use heat to comfort muscle aches and pains, be sure to follow up with a cold pack. Heat tends to increase inflammation, whereas icing will decrease it.

If you experience pain that does not relieve with rest and icing, see a chiropractor who will do some therapy on your muscles, and will also review your exercise habits with you.

Keep learning about ballet stretches or general muscle stretching exercises and I think you will be happy with the results.

Street Talk

No comments present
You May Also Like
Neural Mobility, Muscle Stretching Exercises And Adult Ballet Beginners
Pretty well everyone understands muscle stretching exercises - but now neural mobility is being discussed, and for adult ballet beginners, this is very interesting. You want to get more flexible, or gain back what you used to have, if you were a ballet dancer as a child. Myofascial release is…
By:  in  Arts and Entertainment  >  Performing Arts   May 01, 2011  
  Likes: 0

Get More Flexible - Release Postural Tension
How to get more flexible. The ballet dancer, cheer leader, fitness buff, actor, singer, office worker - anyone! Don't we all want to know? Discovering how to release muscle tension, postural tension, and only taking up a short time to do it, is key to learning how to relax, and…
By:  in  Arts and Entertainment  >  Performing Arts   Apr 28, 2011  
  Likes: 0

Chronic Back Pain Relief With 3 Simple Natural Self Help Therapies
When your spine is injured your back muscles tend to become tight and stiff. They generally suffer from involuntary spasmodic contractions. This results in severe pain. If not treated in time, the back pain becomes chronic. The only way to get relief is to make the muscles soft and relaxed…
By: Raj Rishi in  Health and Fitness  >  Back Pain   Mar 02, 2012  
  Likes: 0

Cat Back Flat
As far as back pain goes, there are some amazing lower back pain exercises out there and so much to choose from. I attempt to give over my very best ones that have worked for me personally as well as for my patients. Cat Back Flat? Sounds like a Dr.…
By: Osteosport in  Health and Fitness  >  Back Pain   Jun 29, 2013  
  Likes: 0

Why Ballerina Shoes
Everyone’s talking about it. Everyone’s buying new pairs of these shoes for themselves and their lovely daughters. Is everybody really joining ballet classes of some sort? That seems quite unlikely, but then why is everybody talking about ballet shoes and ballerina flats. It doesn’t make sense till you really buy…
By: Janan Leo in  Shopping and Product Reviews  >  Fashion Style   Feb 07, 2013  
  Likes: 0

Ballet Diet And Low Fat Menus
Ballet diet is of interest to those serious young (and adult ballet beginners) ballet dancers. Getting lots of nutrition from low fat menus is the best for your dancing health (and anybody's). I hear from many dancing moms about their dancing daughters and dancing sons. They are concerned about feeding…
By:  in  Arts and Entertainment  >  Performing Arts   Apr 23, 2011  
  Likes: 5

Increase Ballet Turnout And Understand The Determining Factors
Many ballet dancers can increase their ballet turnout simply by getting stronger in the muscles that hold turnout, to the degree that they have, or think that they have. This article will discuss the determining factors about your turnout. Can you actually get more turned out? What Is Range Of…
By:  in  Arts and Entertainment  >  Performing Arts   Mar 09, 2011  
  Likes: 4

Top Of The Class – Your Ballet Toes Shoes Class
Serious dance students have no delusions. They know they have to be among the top in their ballet academy classes to land a solo or a leading role in their ballet recitals. They know that every ballet barre exercise is important, and that to become more flexible, and stronger, is…
By:  in  Recreation and Sports  >  Dancing   Feb 20, 2012  
  Likes: 1

Adult Ballet Beginners And Teens Want To Know Is It Too Late
It seems that many people would like to be adult ballet beginners, men too. And older teens want to dance ballet. Is it ever too late to start learning ballet? What Are Your Goals? If you want a great workout, love music, and also want to fulfill an artistic dream…
By:  in  Arts and Entertainment  >  Performing Arts   Apr 21, 2011  
  Likes: 1

Dance In Pointe Shoes - How To Be Ready
Most ballet students have the goal to one day, dance in pointe shoes. But many students worry because they do not know how to ready when the assessment time comes. Will they be picked to start pointe classes, or will they be left behind. And when a teacher says "you…
By:  in  Recreation and Sports  >  Dancing   May 19, 2011  
  Likes: 0

Pets Get Insomnia Too!
Whilst we humans suffer from bouts of insomnia, we are not the only ones to do so. Pets get insomnia too! If your pet is not keeping you awake at night though, you may never even know that he is suffering from lack of sleep. Not being able to tell…
By: Molly Saker in  Pets  >  Dogs   Apr 06, 2012  
  Likes: 0

The Creativity And Fun Of Acting Schools Los Angeles
Ah, the creativity and fun of acting schools Los Angeles. Isn't it so disappointing to look forward to acting schools Los Angeles, only to have the classes be poor and sub-par? Don't waste your time with low-quality acting schools Los Angeles and go right to the best at Michelle Danner…
By: Alexandra Guarnieri in  Arts and Entertainment  >  Performing Arts   Jun 06, 2016  
  Likes: 0

Swing Into Summer At Sons Of Hermann Hall
If you are looking for a midweek Dallas adventure, don’t worry, we’ve got you covered! While most of the excitement in any city happens on the weekends, Wednesday nights at Sons of Hermann Hall is hopping--Lindy Hopping, that is. For an entry fee of just $7 ($10-$15 on nights when…
By: Matt Bingham in  Arts and Entertainment  >  Performing Arts   May 20, 2016  
  Likes: 0

How Do You Know If You Are Meant To Be An Actor ?
When children grow up, they are often encouraged to take a part in the school production, play or musical. Acting is a good thing to explore. If you are an ebullient child, outgoing, social, acting is a great outlet. You might hear “you are a natural born actor.” But if…
By: Alexandra Guarnieri in  Arts and Entertainment  >  Performing Arts   May 17, 2016  
  Likes: 0

Imagica Tickets Booking Services
If you have ever been to any theme park, there always seems to be one common thread that they all share and that is an epic show of some kind. Whether it be a fireworks finale, courtyard dance off or a parade, shows seem to be a big hit among…
By: Ajay Devgan in  Arts and Entertainment  >  Performing Arts   May 17, 2016  
  Likes: 0

Article Views: 2937    Report this Article