Misconceptions

Unlike yoga, Pilates hamstring stretching exercises are  not static. Static stretches are held without movement. They do not require core  muscle stabilization. In contrast, Pilates hamstrings stretches are performed in  motion, and require core muscle activation for maintaining pelvic stability.  Leslie Braverman of Pacific Northwest Pilates explains that static stretches may  relax the muscles, but they diminish the muscle’s ability to generate force. She  uses a soccer player as an example. The player requires adequate hamstring  flexibility for kicking the ball, but the extension must be quick and  powerful.

Benefits

Physical therapist Gray Cook,  who created the Functional Movement Screen, explains that limited hip mobility  may cause hamstring inflexibility. Many Pilates hamstring exercises also address  hip mobility. Pilates instructor Lesley Powell, who owns Movements Afoot in New  York City, uses the Pilates Reformer leg circles as an example. Her client  assumes a supine position with one leg extended and her foot in the foot strap.  She then performs small leg circles, which mobilize the hip muscles.
Pilates exercises also strengthen the hamstring muscle group. Jessica Talisman,  of Reform Pilates and Movement in Portland, Oregon, works with runners. She  often sees a hamstring/quadriceps muscle imbalance, and prescribes hamstring  strengthening  exercises on the Reformer.

Theories/Speculation

Pilates instructor Rael Isacowitz, who wrote the book  “Pilates,” stresses an integrated relationship among the hamstrings, pelvis,  spine and hip flexors and core muscles. The kneeling lunge series on the  reformer is an example. The series begins with the toes of one foot on the  floor, and the opposite knee on the carriage. This stretches the hip flexor,  which connects the thigh with the pelvis. The spine is in an upright position,  and remains long as the leg on the floor extends to stretch the hamstring.  Isacowitz advises his students to engage their core muscles to maintain pelvic  stability. Once they gain proficiency, they place the foot on the foot bar  instead of the floor. The final, most advanced stage requires the student to  keep his knee lifted from the carriage as he performs the exercise. Isacowitz  warns that any deviation from pelvic alignment will impede balance and make the  exercise less efficient.

Types

The elephant exercise on the Pilates Reformer is another  example of how Pilates works the hamstrings in conjunction with other muscle  groups. The student stands on the carriage, bent at the waist and holding on to  the foot bar. He uses his hamstrings and gluteal muscles to push the carriage  away from the foot bar, and his hip flexors and core muscles to pull the  carriage back in. Laurie Stricker, who wrote “Pilates for the Outdoor Athlete,”  uses the Pilates chair for hamstring and gluteal exercise. The student stands in  an upright position with one foot on the platform and the other foot on the  pedal. She uses her hamstring and gluteal muscles to press the pedal toward the  floor.

Considerations

An accurate assessment of your hamstring strength and  flexibility will help you make the most of your Pilates exercise program. Many  people erroneously believe that they have tight hamstrings, but the problem may  actually be caused by tight hip flexors. Physical therapists call this  reciprocal inhibition. Overly tight hip flexors inhibit and weaken your gluteal  muscles. Weak gluteals cause hamstring over-compensation. The hamstrings become  tight, because they are performing tasks that should be shared with the gluteal  muscles. If your instructor determines that your hip flexors are causing the  problem, he may prescribe hip flexor and gluteal exercises as opposed to  hamstring stretches.

References

• Pilates: Rael Isacowitz: Human Kinetics: Page  151-153
• Best Foot Forward: Functional Movement
• Reform Pilates: The Hamstring: Oft Ignored  Buttress Of Balance And Wellbeing
• Pilates-Pro: Pilates for Skiers
• Pacific NW Pilates: Happy hamstrings: What is the  best way to stretch?