How to stretch your hamstrings, and why it is important.

What are your hamstrings?

The hamstring muscles are a group of three muscles that run along the back of your thigh from your hip to just below your knee.

Why do I need flexible hamstrings?

Tight hamstrings can cause the hips and pelvis to rotate back flattening the lower back and causing back pain and knee pain.

Tight hamstrings can also be responsible for postural problems because they tend to pull the pelvis out of its normal position.

Keeping the hamstrings loose will l lower the chance of straining or tearing the muscle fibers during strenuous physical activities, such as running.

Hamstring stretches can increase flexibility and improve the range of motion in the hip. Both benefits will help people perform daily tasks, such as walking up stairs and bending over, with ease.

Why are my hamstring tight?

Your hamstring may be tight for various reasons. As a result of our lifestyles or certain types of exercise your hip flexors are in a constant shortened position causing tight hamstrings. You might also just be born with shorter hamstrings. The hamstring muscles might also be compensating for a weak muscle like the glutes. Tight hip flexors cause an anterior pelvic tilt which then cause the tight hamstrings.

Summery

Tight hamstrings are usually not a cause for concern. They can be uncomfortable and limit mobility, but these symptoms will usually pass on their own. It can help to stretch the hamstrings regularly or perform leg strengthening exercises.

Toe touching

A classic way to stretch your hamstrings is by toe touching. While standing, bend forward at the hips to try to touch your toes with your fingers. You can also do this sitting down with legs straight, reaching over to touch your toes.

Lying hamstring stretch

1. Lie flat on either the ground or a mat with the legs fully stretched out.
2. To stretch the right leg, hold the back of the right knee with both hands, pull the leg up toward the chest, and slowly straighten the knee until it feels as though it is stretching.
3. Hold the stretch for 10–30 seconds.

Lying hamstring stretch using a strap

1. Lie flat on either the ground or a mat with the legs fully stretched out.
2. To stretch the right leg, bend the right leg and place the strap across the ball of the right foot.
3. Hold the strap in both hands.
4. Keep the left leg extended on the ground with the foot flexed. This should push the thigh and calf toward the floor.
5. Slowly extend the right leg with the foot flexed. The right leg should be straight with a slight bend in the knee, and the bottom of the foot should face the ceiling.
6. Gently pull the strap until there is a slight tension in the hamstrings.
7. Hold the stretch for 10–30 seconds.
8. Repeat two to four times.

 Lying hamstring stretch using a wall

1. Find an open doorway.
2. Lie flat on either the ground or a mat, with the back flat and the left leg fully extended on the floor. The left leg should pass through the doorway.
3. Lean the right leg against the wall next to the doorway.
4. Adjust the distance between the body and the wall to achieve mild tension in the right leg.
5. Hold the stretch for 10–30 seconds.
6. Repeat three times.

Sitting hamstring stretch

1. To stretch the right leg, sit on the ground with the left leg bent at the knee with the foot facing inward. This is called the butterfly position.
2. Extend the right leg, keeping it slightly bent at the knee.
3. Bend forward at the waist, making sure to keep the back straight.
4. Hold the stretch for 10–30 seconds.
5. Repeat two to three times.

Standing hamstring stretch

1. Stand upright with the spine in a neutral position.
2. Place the right leg in front of the body with the foot flexed, the heel pushed into the ground, and the toe pointing toward the ceiling.
3. Slightly bend the left knee.
4. Gently lean forward and place the hands on the straight right leg.
5. Keep a neutral spine.
6. Hold the stretch for 10–30 seconds.
7. Repeat two to four times.