5 Best Hamstring Stretches
The hamstring muscles are involved in every day movements, helping us to walk, run and jump. Stretching the hamstrings is therefore very important for keeping them strong and loose, maintaining their flexibility and preventing injury.
Read on to find out how to perform some of the most effective hamstring stretches!
1. Standing Hamstring Stretch
For this stretch, stand with your feet shoulder-width apart. Slowly bend forward at the hips, keeping your back straight, and reach down toward your toes. Hold the stretch for 15-30 seconds.
2. Seated Hamstring Stretch
Sit on the floor with one leg extended and the other leg bent so that the sole of your foot is against the inner thigh of your extended leg. Lean forward from your hips and reach for your toes. Hold for 15-30 seconds and then repeat on the other leg.
3. Towel Hamstring Stretch
Lie on your back and loop a towel around the ball of one foot. Straighten your leg and use the towel to gently pull it towards you, feeling the stretch in your hamstring. Hold for 15-30 seconds and then switch legs.
4. Wall Hamstring Stretch
Lie on your back near a doorway with one leg extended up the wall. Keep your other leg flat on the floor or extended straight out in front of you. You should feel a stretch in the back of your extended leg. Hold for 15-30 seconds before switching legs.
5. Yoga Poses
Yoga poses including the Downward-Facing Dog, Standing Forward Bend, and Head-to-Knee Forward Bend are also very effective for stretching the hamstrings. And you can find out more about the benefits of Yoga here.
When performing these hamstring stretches, it is important to avoid bouncing, as this can cause muscle strain. Instead, ease into each stretch and hold it at a point where you feel mild tension, but not pain. Regular stretching can help to improve flexibility and reduce the risk of hamstring injuries. Remember to also warm up before stretching, and consult with a healthcare professional if you have any existing injuries or conditions that may affect your ability to stretch.
You can book a virtual or in-person appointment with one of our Chartered Physiotherapists here.
Written by: Leroy McEvoy, Chartered Physiotherapist ISCP