Is It Actually Hamstring Tightness?

Photos are AI generated, the words are straight from my brain though!

Here is an issue from our bi weekly newsletter specifically for health and fitness professionals. Our owner, Jesse Lewis, shares his experience and ideas as well as stories to help the health and fitness community connect and learn from each other.

From the Clinic

Last issue we broke down two common reasons for that “tight hamstring” feeling that stretching never seems to fix: 

Nerve tension and protective guarding.

A few of you wrote in asking: “Okay, cool… now what do I actually do about it?” 

Let’s get into it.

What We’re Seeing

Once you’ve ID’d the true limiter, whether it’s a cranky nerve or a nervous system that’s on high alert, the next step isn’t stretching.

It’s about giving the body a reason to trust movement again and allowing the nervous system to calm the F down.

If it’s nerve tension, stretching it aggressively might actually ramp the tension up. 

If it’s guarding, the nervous system doesn't trust movement and is just trying to protect itself.

I've had much better results once I test a little more and give fewer exercises - but the exercises can be more targeted to what the person needs.

How We Coach It

Here’s the progression I use depending on what I’m seeing:

For Nerve Tension

Sciatic Nerve Glides

• Have your client lie on their back

• Hands support the thigh, so the knee is bent and hip is at 90 degrees

• Slowly straighten the knee until a gentle stretch is felt

• Gently point toes toward their head until the stretch increases slightly

• Reverse and repeat

  
  

Cue I use all the time:"You should feel like you're just starting to get some tension — not pushing through it."

For Guarding / Protection

Our job is to build safety and strength into the movement system and turn down the overprotection.

Breath-Supported Basics

• Diaphragmatic Breathing

• Child's Pose

• Seated Lumbar Flexion with Breathing

  
  

Low-Load Strength

• Seated, weighted Good Mornings

• Bear Planks (tricks the spine to being in flexion and it doesn't know it)

  
  

Jefferson Curls - this is my go to!

I used to think loaded lumbar flexion was a bad idea.

Now I see they’re incredible for teaching the nervous system that it’s okay to move through flexion again as long as the client is ready and we’ve addressed other issues first.

Things I Used to Believe

I used to stretch everything and think that everyone needed to stretch more.

Tight? Stretch it.

Having pain? Stretch it.

But now I check first:

• Is it actually muscular?

• Is it guarding?

• Is it neural?

  
  

And more often than not, I find myself giving far fewer exercises, but my results are so much better.