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8 Stretches To Release Tight Hamstrings

FITNESS

8 Stretches To Release
Tight Hamstrings
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Sweat - sweat.com
Oct 24, 2019

When you exercise your hamstrings and then sit

all day, the muscles in your legs can tighten up.
Stretching your hamstrings, glutes and hip
flexors can help to keep your back, hips and
knees healthy. 

The hamstrings are a group of muscles that

extend from your hip to your knee, along the
back of your upper leg.  The hamstrings work
closely with the glutes and quads to move the
legs. They help to flex the knee joint and to
extend the leg backwards — you use them when
walking, running, jumping and doing leg
exercises. 

For anyone who runs, rides a bike or hikes on the

weekend, you may have felt tight hamstrings!
These stretches can help you to reduce stiffness
and increase flexibility in your hamstrings. 

Dynamic hamstring
stretches
During dynamic stretching, you continue to move
throughout the stretch, rather than holding a
fixed position. This type of stretching is ideal
before exercise to warm up the muscles and
joints. 

Foam rolling
Foam rolling helps to increase blood flow to the
hamstrings, loosening the connective tissue
around the muscles to enable smooth
movement. Foam rolling can be done before
your workout, as part of your warm up, or at the
start of a recovery session to warm up the
muscles before stretching.

Here’s how to foam roll your hamstrings:

1. Position the foam roller horizontally in front

you. Extend both legs and place them on
top of the roller, crossing your left ankle over
your right.
2. Allow the foam roller to press into the
middle part of your hamstring muscle
(about [10cm] below your glute). This may
require you to lift your body off the floor, as
shown.
3. Slowly roll the foam roller along the length
of your hamstring. Once you reach a point
of tenderness (called a trigger point), pause
and hold that position for ~60 seconds or
until the pressure/pain is significantly
reduced. You can choose to perform small
strokes over the point of tenderness if you
would prefer.
4. Continue to roll down the length of your
hamstring, pausing on trigger points as
needed.
5. Repeat on the other side.

Alternate hamstring stretch

This hamstring stretch helps to get the blood
flowing to your hamstrings and calves. 

Here’s how to do it: 

1. Plant both feet on the floor, hip-width apart.

2. While keeping your legs straight, bend
forward from your hips and reach for your
toes with both hands (or as far as you can).
Rest your hands on the mat, feet, or on your
shins — whichever is most comfortable.
3. Press further into your left heel and bend
your right knee. Press further into your right
heel and bend your left knee. 
4. Press further into your left heel and bend
your right knee. Press further into your right
heel and bend your left knee.
5. Continue alternating between right and left
for 30 seconds, breathing deeply
throughout.

Single leg Romanian deadlift

This exercise warms up your hamstrings and
helps to switch on your glutes and core in
preparation for your workout. Aim to keep your
hips even and aligned throughout the
movement. 

Here’s how to do it: 

1. Plant both feet on the floor shoulder-width

apart. This is your starting position.
2.  Bend your left knee slightly and set this as a
fixed angle. Without changing the angle of
your left knee, hinge forward from your hips
until your torso is parallel to the floor,
extending your right leg behind you. 
3. At the same time, extend your arms towards
the floor. Ensure that you keep your hips
level, maintain a proud chest and that your
head is an extension of your spine. You
should feel tension in your left hamstring
(back of your leg).
4. Push through your left heel and, using your
glute and hamstrings, extend your hips to
return to the starting position.

Inchworm
Activate your entire posterior chain, including
your hamstrings, with this full-body stretching
and strengthening exercise. 

Here’s how to do it: 

1. Plant both feet on the floor shoulder-width

apart. Bend at the hips and while keeping
your legs as straight as possible, place your
hands on the floor directly in front of your
feet. This is your starting position.
2. Without moving your feet, walk your hands
forward until your body is in one straight line
from your head to your heels, resting on the
balls of your feet, ensuring that your legs
remain as straight as possible.
3. Without moving your feet, walk your hands
backwards to return to the starting position,
once again, ensuring that your legs remain
as straight as possible.

Static hamstring stretches

Static stretching should be done when your
muscles are warm for best results and to prevent
injury.  This type of stretching is best completed
after your workout, during your cool down. 

Always remember to keep breathing naturally

throughout the stretch. You should feel a gentle
pulling of the muscle, but never pain. 

Lats and hamstrings

This stretch targets the side of the body, as well
as the hamstrings. 

Here’s how to do it:

1. While seated on a yoga mat, extend your

left leg out to the side. Lift and turn out your
right leg so that your foot is resting against
the inside of your left leg.
2. Extend your arms towards the ceiling and
rotate your body towards your right (bent)
leg.
3. While maintaining the rotation, lower your
torso towards your left (straight) leg,
ensuring that your left leg remains straight
and your arms are extended.
4. Hold this stretch for 30 seconds, breathing
deeply throughout.

Single leg calves and hamstrings

This stretch is good to do at the end of an
outdoors workout when you might not want to sit
on the ground. 

Here’s how to do it: 

1. Plant both feet on the floor, hip-width apart.

2. Release your right leg and take a small step
forward, resting your heel on the floor with
your foot flexed.
3. Hinge forward from the hips and reach your
right hand towards your right foot. If you
can reach, gently pull your toes back
towards you. 
4. Hold this position for 30 seconds before
repeating it on the other side.

Lying single-leg hamstring stretch

Relax into this stretch during your evening
routine to loosen tight hamstrings. You can
increase the intensity of this stretch by using a
strap or towel lopped over your foot. 

Here’s how to do it: 

1. Start by lying flat on your back on a yoga

mat. Bend your knees and position your feet
firmly on the mat, ensuring that they are
hip-width apart and your spine is in a
neutral position. 
2. Extend your right leg towards the ceiling
and place your hands behind your knee,
shin or ankle — whichever is most
comfortable, ensuring that your tailbone
remains on the floor.
3. Hold this position for the specified amount
of time, breathing deeply throughout. 
4. Each time that you exhale, draw your leg in
towards your torso to increase the stretch,
ensuring that your spine remains in a
neutral position and your tailbone remains
on the floor.
5. Repeat this stretch on the other side.

Standing wide-stance hamstring

stretch
Relieve tension in your hamstrings and lower
back with this standing hamstring stretch. 

Here’s how to do it: 

1. Plant both feet on the floor hip-width apart.

Release your left leg and take a large step
out to the side. Ensure that both feet are
facing forwards. 
2. Bending from the hips, reach down to the
mat (or as far as you can), placing your
hands on the floor or on the opposite elbow
— whichever is most comfortable.
3. Hold this position for 30 seconds, breathing
deeply throughout.
4. Each time that you exhale, bring your torso
further towards the mat to increase the
stretch, ensuring that you are bending from
the hips and not rounding through your
spine.

Seated single-leg hamstring stretch

(Hurdler stretch)
This stretch targets one leg at a time, and it is
especially effective if you have really tight
hamstrings. You don’t have to touch your toes,
focus on reaching towards your feet to feel the
stretch in the back of your legs. Try holding the
stretch for 30 seconds. 

Here’s how to do it:  

1. While seated on a yoga mat, extend both

legs out in front of you.
2. Lift and turn out your right leg so that your
foot is resting against the inside of your left
leg, as shown.
3. Bending from the hips, reach for your left
foot with your left hand (or the action of). If
you can reach your toe, gently pull it back
towards you. 
4. To increase the stretch, attempt to lower
your torso towards your left leg, once again
ensuring that you are bending from the
hips.

Forward follow (Rag doll)

This gentle stretch for your hamstrings is perfect
if your struggle to touch your toes. 

Here’s how to do it: 

1. Stand with your feet, hip-width apart and

arms resting by your sides. 
2. With your legs as straight as possible, hinge
forward from the hips as far as you can so
that you feel a stretch in your hamstrings
and lower back. 
3. At the same time, bend your elbows to rest
each hand on the opposite elbow.
4. Hold this position for 30 seconds, breathing
deeply throughout.

Stretch your hamstrings to help keep your

hips flexible! 
Tight hips are a common issue for many people,
with so many people spending a lot of time
sitting. Even a few minutes of stretching your
glutes, hamstrings and quads each day can help
to increase the mobility of your hips. 

Using these hamstrings stretches regularly can

help to prevent lower back pain, reduce the risk
of injury and improve your posture. 

Looking for more stretches to release tight hips?

Hip flexor stretches are important to keep your
hips flexible after a day of sitting. 

How do you make time for stretching? Let us

know in the comments!

* Disclaimer: This blog post is not intended to

replace the advice of a medical professional. The
above information should not be used to diagnose,
treat, or prevent any disease or medical condition.
Please consult your doctor before making any
changes to your diet, sleep methods, daily activity,
or fitness routine. Sweat assumes no responsibility
for any personal injury or damage sustained by
any recommendations, opinions, or advice given in
this article.

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