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hamstring-stretches

Hamstring Stretches

Hamstring stretches… How flexible are you? If you’re like a lot of people, this question may have got you thinking about hamstring flexibility. You might have thought, “Can I touch my toes?”

Well, can you? When you try, DON’T round your lower back (see below). That position can be rough on your lower back, over time even causing disc herniations and degenerations.

Enough with the scare tactics. For a lot of us, hamstring flexibility is something that we could definitely use some work on.

Here are several safe hamstring stretches that will gradually get you more supple.

Don’t Do This!

This is what you want to avoid when you are stretching the hamstrings. My back is rounded, which puts the lower back in a weak position.

Have you ever tried to pick something up off the ground and had your back freeze up on you? I have. A few times actually. It is because the lower back is extremely vulnerable to injury in this position. The low back’s stabilizers seize up for protection when they sense that the spine could be damaged. So practice good posture – don’t round your lower back.

Do This Instead

Lying down, keep your right leg straight and on the ground, and keeping your left leg straight, bring your foot toward your face, engaging your quad and hip flexor muscles. This will allow your hamstrings to relax and be stretched.

Using a belt or rope wrapped around the ball of your left foot, gently pull for a stretch.

Make sure to keep your left hip firmly on the ground.

You should feel a good stretch in your hamstring and upper calf.

Hold for 30 seconds, switch legs, and repeat.

(While you are in this position, you might as well do a brief IT band stretch.)

Wall Hamstring Stretch

With your right leg up on a post or other support as shown, get as close to the support as you can while keeping both legs straight.

Keep both your hips flat on the ground. If your right hip starts lifting up a little bit, back away from the support.

Flexing your right quad and foot, pulling your foot towards your face, you should feel a good stretch in your right hamstring.

You can also gently push the right knee for more stretch.

Hold for 30 seconds, and repeat with the other leg.

Upper Hamstring Stretch

This is an excellent stretch for the upper inner hamstring that seems to get pulled now and then.

Lying down, keep your right leg straight as you pull your left knee toward your left shoulder.

Keep your left hip, back, and head firmly on the ground, as you gently stretch your left upper hamstring.

Hold for 30 seconds, and repeat with the other leg.

A Few More Stretches

Here are a few more stretches that target the hamstrings, to one degree or another:

Stay flexible!