Question for stretch experts!

[Sara1000]

Doing the stretch where you lie on your back and stretch your hamstring by raising one straight leg and pulling it towards you, then take it over toward the opposite side - I get an agonizing pain behind my knee even if I take it over in that diraection a tiny bit.

Otherwise I'm pretty limber and flexible.

What's going on with this? I've seen this stretch in several workouts including yoga and they never mention any likely pain or limitation.

I can take the leg out away from my body with no trouble.

[slysam]

I think they have a variation of that one in the "Strong Knees" dvd (which I love for the lower body stretch sequence), in strong knees they do that with a yoga strap or I sometimes use a stretch band just because it is handy so you arenot holding your leg tightly. That might give you a little more ease--it helps me even though I am usually limber. Sometimes I get tight in hamstrings, hips or hip flexers.

[Sara1000]

Thanks slysam. Actually I usually use a strap for this, but it doesn't help the pain. It just surprises me that this is so painful even when going a tiny bit in that direction.

Makes me wonder if I have some weakness or problem I wasn't aware of.

[fuzzie]

This stretches the IT band and it can feel uncomfortable so take it easy and work into it progressively. I like the variation in Essentrics where you internally rotate the leg at the hip before moving into the stretch.

[Sara1000]

IT band. Hmm. . . I have had some problems with that all right. Thanks.

[mspina]

Yes, that position is most definitely stretching the IT band, so if you know you've had issues with it in the past, there you go! I would suggest just going really slowly and easing into the move, even if you are just moving your leg VERY slightly. Or try the rotation as someone suggested for a while. Hopefully over time you will see some progress.

Is it both sides that cause the pain? Or just one? If both, I'd almost think it's just the way you are put together!

[Sara1000]

It bothers both sides but one is worse than the other.

[yogapam]

I struggle with IT band and piriformis tightness, especially on my right side, probably from years of running and aerobics. I always use a strap to do reclined leg stretches. Here is a technique my yoga teacher showed me. Put the strap on the ball or arch of your foot, take both ends of the strap and wrap them around toward the inside of your calf, then around the back of your calf to the outside of your knee and then take both ends together in your opposite hand - hope that makes sense. Then slowly bring the leg across your body. The strap will encourage your leg to rotate internally (as fuzzie suggested). You can keep your knee soft and take your time, it's intense. Just go to the point of feeling the stretch - which may not be very far at first - not to the point of pain.

[Sara1000]

Thanks all - I now plan to incorporate this stretch into all my stretch routines as I hope it will improve my chronic hip challenges. Yea!

[Sara1000]

Update - just tried it with the strp wrapping suggestion and the stretch was much more comfortabe and I could take the leg quite a bit further without pain.