Stretching your hamstrings the right way can prevent and ease pain and help maintain flexibility and mobility as you age. Hamstring stretches include:
Toe touchingSupine hamstring stretchBeginners supine hamstring stretchStanding hamstring stretchEasy hamstring stretch for athletesAdvanced hamstring stretch for athletesPartner hamstring stretching
This article looks at the importance of hamstring stretches. It includes instructions for these seven hamstring stretches and guidance for how to stretch effectively.
Why Stretch Your Hamstrings?
The hamstrings play an important role in posture and lower back pain. The hamstrings control movements in your legs and pelvis.
Your spine is anchored between two hip bones that comprise the pelvis. The pelvis and the lumbar spine move together. When the hamstring muscles contract, it can cause a posterior pelvic tilt. This is a tipping of the tailbone down towards the back of the thigh.
The hip muscles and hamstrings alter, and sometimes correct, the position of the pelvis. Tight hamstrings contribute to lower back pain. Chronically contracted hamstrings pull on the pelvis and flatten the normal arch of your lower back. This can overstretch and weaken muscles, causing lower back pain.
Properly stretching your hamstrings helps to ease and prevent back pain. There are several different ways to stretch your hamstrings.
When you stretch, you should not feel pain in your lower back, hips, or legs. If you do, try a different stretch and be careful not to stretch too far. People with chronic lower back pain or disc disease should start with the beginner supine hamstring stretch.
Hold each stretch for about 30 seconds at a comfortable level. Repeat on the other leg. Stretch each leg three or more times.
Here are a few tips to make this safer and more effective.
Don’t bounce. Bouncing activates a mechanism called the stretch reflex. This can result in more muscle contraction, not less. Lift the sitting bones toward the ceiling. This 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.
The ultimate goal is to bring your leg up high enough that you can touch your toes. With repetition, you may even be able to bring your straight leg towards your head. But you don’t have to go that far to get a good stretch.
Place a strap or belt around the bottom of your foot. If you can’t reach your toes, you can use the strap to pull your leg towards your head.
You can also grab the part of your leg above your foot instead of your toes. Just grasp whatever part you can comfortably reach, as pictured above. Bend the opposite leg to help stabilize and align your trunk as you stretch.
If this is you, try a one-legged hamstring stretch. This can be done from a standing position.
Extend one leg out. Keep your back straight. Bend from your hip joints to bring your chest toward your thigh. The opposite leg will bend at the knee.
Go only as far as you can without pain, strain, or shakiness. If you need extra support, hold onto a piece of furniture or the wall.
For best results, keep your back straight. A straight back will also provide some protection for your spine.
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.
Try touching your toes from a standing position. You can also lie on your back and bring your leg towards your head. If you can’t reach your toes, you can use a strap or grab on to part of your leg.
You can also try a one-legged hamstring stretch from a standing position. If you’re active, try placing your heel on something about waist high. For a more advanced stretch, do this while in a one-legged squat.
You can also enlist someone to help you with your supine stretch. Just make sure to give your helper plenty of verbal feedback.
Flexing the kneeRotating the lower leg when the knee is bentExtending the hip when the trunk is fixed
Avoid hamstring injuryIncrease joint flexibilityImprove posture and stabilityOptimize performance
