How To Bend Right – The Lost Art Of Bending Over

Leaning forward can be very relaxing and bending over becomes inevitable in our daily lives. However, it’s important that you do it right – you can pull your lower back, especially if your back thighs are poorly stretched.

There are right and wrong ways to lean forward and bend over. To protect your lower back, you need to perform the slopes correctly. For this you need to pay close attention to the mechanics of your body. The key muscles that you need to pay attention to are the muscles of the back of the thigh, especially their intersection with the pelvis.

Muscles of the posterior thigh are semi-membranous and semi-tendon. Here is the basic anatomy of leaning forward: to stretch the muscles of the back of the thigh, we stretch (straighten) the knees and bend in the hips, while bending the stomach on the hips.

Working while leaned forward with straight legs, head-to-knee is the perfect way to stretch the hamstring.

The problem is that when the muscles of the back of the thigh reach the limit of their flexibility, you begin to bend either by flexing your knees or by flexing your hip joints. The extension in the hip joints means that while sitting on the floor, your short muscles of the back of the thigh will pull the ischial tubercles towards the back of the knee. Because of this, the pelvis goes back and the spine gets bent. The natural deflection in the lumbar region disappears. Rounding of the spine is a big no and you must avoid it.

If you lean forward and the muscles of the back of your thigh are not stretched, you can seriously damage the intervertebral discs or ligaments. Compression will be subjected to internal organs, such as heart, lungs and digestive organs. The tighter your hips are, the more likely you are to compress your internal organs.