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Training: 3-Way Hamstring Stretch Saves Your Back

Training: 3-Way Hamstring Stretch Saves Your Back

Maria-MountainWhen you are in your ready position as a goaltender, you have a forward angle on your torso.

Ideally your lower back will stay in a neutral position and you will get that forward angle from a hinge at your hips, which lets your pelvis tip forward.

In this position, you will be using your glutes and hamstrings to hold that position. Your back extensors will also be working, but they will be in a neutral position where they are able to very efficiently produce force.

However, some of you (ahem, most of you) are too tight in the hamstrings.

If you forward bend (without rounding your back) and your finger tips do not even get to your knee caps before you start to feel a stretch in your hamstrings, then this exercise is for you.

I don’t want to complicate the situation, but just so you know, when you do a forward bend you may be able to touch your toes, but the movement may be coming from your back, not your pelvis tilting forward, so you can touch your toes while still having tight hamstrings.

If your hamstrings are too tight, your pelvis will not be able to forward tilt, so the movement will come from somewhere else – most likely from rounding your lower back. This puts those back extensors in a lengthened position, which is not as strong or efficient as the neutral position, and can contribute to lower back fatigue as the game goes on.

Try adding this 3-way hamstring stretch to your daily stretching routine. Hold each position for 30-seconds:



About The Author

Maria Mountain M.Sc.

Hockey strength and conditioning coach Maria Mountain, MSc specializes in off-ice training for hockey goalies. As the founder of and the owner of Revolution Sport Conditioning in London, Ontario, Maria has trained Olympic Gold medalists, a Stanley Cup Champ and athletes from MLB, NHL, AHL, CHL, CIS and more. Try Maria's Goalie Stretch Solution today.