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29th January 2021



Having well-functioning muscles is not simply a matter of vanity; it is essential to support our joints and spine, and to avoid excessive wear and tear. Ultimately, they allow us to go on with our everyday lives without pain.

You don’t have to spend hours in the gym and build up bulky muscles (unless you need them for your lifestyle). However, it is also true that ‘if you don’t use it, you lose it’ when it comes to the muscles.

In these times, we tend to sit much more despite a boom in exercise classes offered online. But do you know why you should keep some muscles active, especially if you are not a fitness freak, if you are sitting at home, or you are over 40?

Have you ever experienced pain using stairs? Can you easily get out of the bathtub, or up from the floor, throw a ball for your dog, vacuum without back pain, and so on?

Here is some basic anatomy knowledge to help understand the function of some muscles, and some easy exercises to keep them active and strong.

The Hamstrings

The hamstrings include three large muscles that run along the back of your thighs. They extend from your pelvis (sit bone) to the top of the inside and outside of your lower leg.

The hamstring muscles play an important role in activities such as walking, running and jumping. The hamstrings main function to bend your knees and move your hips backward. They also fine-tune the position of your lower legs as you walk. If we spend a lot of time sitting these muscles quickly tend to shorten and stop working properly. So, you might feel tightness in the back of your legs getting up. You also may realise that your Hamstrings are too tight when you try to touch the ground bending over. And the floor seems so far away.

As usual, tight is not equal strong. We need smooth elastic muscles to work properly. A good balance bestrewn the quadriceps (the front of the thigh) and the hamstring is the base to avoid painful strains and injuries, especially during fast running and sprint.

To activate the Hamsrtings sit upright, hook your heel in the floor or around the leg of the desk. Now pull the heel toward your bum and hold the tension for 6 seconds. Repeat 10x

To stretch: sit at the edge of the chair, straighten one leg and sit upright. Stick your bum out and move your chest while looking forward until you feel a pull. Stay 15 second, slowly reverse and change leg

New coaching service

These are just few examples of practical anatomy for everyday use. There are thousands of variations. Some exercises may suit you better than others. Swissphysio is now offering SWISSHEALTH, a new coaching and service with monthly subscription.

The aim is to make sure that you are keeping up with your prescribed exercise routine and to update and adapt it to your needs. This will help you improve your well being, avoiding new injuries or managing chronic conditions.

Every month we will touch ground via video consultation and discuss your well being, training and goals.

For more information contact us on 0191 296 0567 or email at .

Published on: 29th January 2021