Sit right!

We see a lot of rowing postures like the one on the upper left, when we should see rowing postures like the one on the upper right. Often the culprit is an all-day seating position like the one on the middle left, when you should have a position like the one on the middle right. To make matters worse, we often see people stretch like the example on the lower left, when they should stretch like the example on the lower right.
So what is the common thread in these examples? Hip position. In all the examples on the left, the pelvis is in a posterior tilt. This means the top of the pelvis has rotated back, while the bottom has rotated forward and under. Since the hamstrings attach to the ischial tuberosities (the two bony protrusions found at the bottom of each buttock), which are on the bottom of the pelvis, posterior pelvic tilt means shortened hamstrings. In all the examples on the right, the pelvis is in a neutral to slightly anterior tilt. This means the hamstrings are stretched to a greater degree in all three activities. So remember to pay attention to your pelvic tilt in daily life and at the gym. Subtle differences in position can lead to big pay-offs down the road.