At the back of the leg behind the thigh, هناك 3 muscle tissues known as the أوتار الركبة. These muscle mass have lots to do with how flexible we’re. ال 3 muscular tissues, الوترية, semimembranosus, و الفخذية ذات الرأسين (which has heads) flex the knee and amplify the hip (except for one head of the biceps femoris). We’re looking at three muscle tissues with 4 attachments. All of them insert on the tibia and fibula of the lower leg crossing and basically shaking hands with the muscle tissues of the calf as they skip each different at the manner to insert at the femur (thigh bone). All of them originate on the ischia tuberoses, or the sitting bone, of the pelvis. ومع ذلك, one of the heads of the biceps femoris originates at the femur bone itself. Each head flexes the knee and rotates the lower leg out while the knee is bent.
Role of Hamstrings in our daily activities
ال hamstrings muscles are basically involved in many of our daily activities, inclusive of taking walks running and jumping. Their opposing muscle is the quadriceps and collectively they decide an amazing degree of our grace and flexibility.
The painful fact is that many human beings have very tight hamstrings. Bad posture is the primary reason I see for hamstring muscle tightness although our tendency closer to a sedentary lifestyle doesn’t help. Active lifestyles that consist of a number of guide works—bending, قرفصاء, and lifting with accurate alignment can maintain our hamstrings and body in decent form but the one’s styles of the movement have disappeared from so many lives.
كما هو الحال دائما, it comes again to posture. Most of the people assume that tight hamstrings are tight in an up and down manner—in different phrases, I bend forward and the hamstring tries to lengthen but there is no provided. That is in truth what takes place. ومع ذلك, I think it is occurring due to a barely counter-intuitive difficulty. What determines its ability to stretch up and down is due to the hamstrings geographic dating to the femur bone.
Don’t forget that the hamstrings connect at the pelvis and the shin without virtually touching the thigh. What this indicates to me is the spatial dating of the hamstrings to a bone they don’t contact determines its tightness. While we stand with the pelvis tucked beneath two matters take place.
The sit bones flow in the direction of the knee which shortens the resting duration of the hamstring. Tucking the pelvis forces the thigh bones forward because the hamstrings live where they may be getting pulled backward far from the femur bone.
Unstuck the pelvis, rotating it to a neutral function, and the femur bone will circulate back in space in the direction of the hamstring. Over time this could allow for greater room for the muscular tissues to lengthen.
Benefits of Hamstring
Three muscle tissues incorporate the hamstrings in the back of the higher legs. They bend and straighten the legs.
Protection from Injuries
The hamstrings are at excessive risk for muscle injuries because they cover both the knee and hip joints. In case your hamstrings are weak and tight, they are susceptible to stress and can tear throughout the exercise. Hamstring accidents usually arise whilst the muscular tissues are stretched beyond their restriction. If you interact in sports or high-pace sports, together with soccer, كرة سلة, المشي, football and tennis, you have to have a day by day routine of physical games to keep the hamstrings sturdy and flexible, the Yankee Academy of Orthopedic Surgeons recommends. Warm up with dynamic hamstring stretches earlier than operating out, as a way to lessen stiffness and growth your range of movement.
Back Pain Relief
The hamstring muscular tissues are related to the bones at the bottom of the decrease pelvis. If the hamstring muscular tissues are too tight, they could motive pressure for your lower back and adversely affect your spine, causing ache. Your pelvis may grow to be locked with restrained mobility, which contributes to poor posture and greater pressure throughout your lower back. Hamstring exercises assist prolong the muscle groups and decrease lower back pain.
Improved Leg Strength
Robust legs require healthy, bendy hamstrings. The hamstrings are vital for knee extension and versatility. Without hamstring energy, the legs may eventually emerge as so prone it will become difficult to perform simple duties, together with growing from a chair and mountain climbing stairs. In a January 2007 article in “runner’s world,” physical therapist and teach mark plates notes that most of the runners that go to his clinic run into troubles due to the fact they’ve sturdy calves and quads but susceptible hamstrings. The weaker the hamstrings are, the more difficult the ones muscle mass ought to paintings. Robust hamstrings assist boom the speed of runners, cyclists, السباحين, and others who take part in excessive-speed sports activities.