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7 Great Hamstring Stretches: How to Stretch Hamstrings?

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Can you realize that there are some ways to handle muscular pains? For instance, hamstring stretches are effective for tightened hamstring and back pain. It is not only common in athletes; non-athletes can also experience it. Typically, these are muscles group in your thigh back. These muscles help you in running, walking, biking, and dancing. Therefore, people with tightened hamstrings wonder about how to stretch hamstrings.

You might be wondering why keeping these muscles loosened is crucial? Tightened hamstring muscles can tear as these are prone to strain. There are thousands of ways to stretch hamstrings that you can do. However, before performing, consult with your healthcare professional. Also, it is essential to warm up the body and your muscles before hamstring stretches.

In addition, you can take the help of a physical trainer that can help you recover fast. With the help of PT, you can learn how to stretch hamstrings and improve overall hamstring flexibility.

The tightened hamstring can lead to knee pain, back pain, and leg pain. If you are suffering from a tightened hamstring, look at some exercises and tips about how to stretch hamstrings.

What Are the Benefits of Hamstring Stretches?

The location of muscles indicates that these muscles are responsible for bending & flexing your knee. Moreover, they help gluteal muscles to help you extend your legs during walking and running activities.

Though the research about the benefits of hamstring stretches is ongoing, here is why people search for how to stretch hamstrings. People work on hamstring flexibility diligently due to:

  • Prevent injury
  • Treatment of lower back pain
  • Boosting overall mobility of joints
  • Maintain optimal athletic performance
  • Decrease delayed onset muscle soreness – DOMS

Hamstring stretches are best to improve flexibility and mobility. You can perform static and dynamic stretches to determine the best one for you. During static stretches, you hold a position for several seconds. However, in dynamic stretches, you perform dynamic stretches to warm your body muscles.

Hamstring Stretches to Loose Tighten Muscles

Whether you are experiencing back pain or knee pain, loosening the hamstring is best for you. It balances your pelvis and supports your muscles to reduce the lower back pain.

Here are some great hamstring stretches that can work for you:


Toe Touching


While standing, bend forward and touch your toes with your fingers. Attaining this position might be difficult, but consistency may prove effective.

Here are a few tips to make this safer and more effective.

  • Do not bounce. Bouncing activates a mechanism called the stretch reflex. It can result in more muscle contraction, not less.
  • Lift the sitting bones toward the ceiling. It elongates the hamstring muscles.
  • Make sure your hips are directly over your feet. Your buttocks should not be behind your feet. This mistake makes the stretch less effective.
  • If your core muscles are weak, consider using a table or other surface to help you come back up to standing.

Also, Read – Stretch Marks After Pregnancy


Supine Hamstring Stretches


Here is another great hamstring stretch that can work effectively. You might have seen people lying straight on the back during yoga at the gym. Lie straight on your yoga mat and bring your one leg straight up & hold it for a few seconds. This pose will help you loosen the tight muscles and takes them out of contraction.

One of your ultimate goals will be to bring your leg up high enough that you can touch the toe. Regular performance can improve this pose and help you bring your leg close to your head.


Standing Hamstring Stretch


Do you feel uncomfortable lying down and getting back up from the floor? One of the most common reasons is pregnancy or pain due to injury.

If it is happening, you can perform one-leg hamstring stretches. You can perform this while standing without lying on the ground.

  • Keep your back straight and bring your one leg out.
  • Put your hands on your knee and bring your chest towards your thighs.
  • Keep holding this position until you feel pain, strain, or shakiness.
  • Keep your spine neutral
  • Hold this position for 10-30 seconds
  • Repeat it two to three times

Sitting Hamstring Stretches


One of the perfect hamstrings for people of all ages is sitting hamstring stretches. Sit on the ground and bent your one leg with the foot facing inward. Keep your second leg straight to achieve a butterfly position.

  • Keep your back straight and bend forward at the waist.
  • Hold this position for 10-30 seconds
  • Repeat it with both legs two to three times

Aside from sitting on the ground, you can perform this hamstring stretch by sitting on a chair. Here is how to stretch hamstrings by sitting on a chair:

  • Sit on the edge of the chair with your back straight
  • Keep your one foot flat on the ground
  • To stretch the right leg, straighten it with your heel
  • Be sure to keep your spine in a neutral position
  • Hold this stretch for 10-30 minutes
  • Repeat this sitting hamstring stretch two to three times

Standing Hamstring Stretch With Table

Young athletic Asian women stretching outdoors in a public park.

For active people and athletes, it is the best hamstring stretch. You can perform this by placing your leg on a table or something a little lower than waist-high.

Here is how to stretch hamstrings with a table:

  • Stand upright with your spine in a neutral position
  • Place your right leg on the table with your heel touching the ground & fingers towards the ceiling
  • Bend at your waist until there is a stretch in your hamstring
  • You can increase this stretch intensity by placing your hands on the legs or table
  • Hold this position for 10-30 seconds
  • Repeat it two to three times

For best results, keep your back straight. It will protect your spine too.


Partner Hamstring Stretch


If you are working with a personal trainer, it is best to get a little more out of your hamstring stretch. It is just similar to a supine hamstring stretch in which you lay on the ground. Your trainer will help you bring your leg towards your leg.

Make sure you give your helper plenty of verbal feedback so you won’t over-stretch. The ideal intensity is somewhere between comfortable and challenging.

Also, Read – Weight Loss And Sugar Level – 6 Foods To Lower Sugar Level


Towel Hamstring Stretch

One of the best ways to stretch your hamstring is to use household things. Take your towel to perform towel stretches.

Here is how to do towel stretches:

  • Lie on the floor on your back.
  • Loop a long bath towel around your toes and hold the ends of the towel in both hands.
  • Slowly pull on the towel to lift your straight leg. Be sure to keep your knee straight. The leg without the towel should remain flat on the ground.
  • Bring your leg up until a stretch is felt behind your thigh. You may also feel a stretch in your calf.
  • Hold for 15 to 30 seconds, and then relax.
  • Repeat three to five times on each leg.

Final Words

If you feel tightness in your hamstrings, consult your health care professional or fitness trainer. Also, you can visit a therapist to learn how to improve the flexibility and mobility of your hamstrings.

However, you can perform simple hamstring stretches to help ease your knee and lower back pain. Try to incorporate different stretches into your routine about three times each week. Ease into stretches gently.

If you feel pain or have other concerns, do not hesitate to make an appointment with your doctor.

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