Physio-Recommended Stretches for Tight Hamstrings
A common complaint we come across in clinic is tight and stiff hamstrings.
Regular hamstring stretches help maintain muscle health, reduce discomfort, and enhance your physical performance.
If you're experiencing tight hamstrings, there are several stretches that can help increase flexibility and relieve tension.
Here are four effective physiotherapist-recommended stretches for tight hamstrings:
1. Standing Hamstring Stretch
How to do it:
1. Stand up straight with your feet hip-width apart.
2. Step one foot forward and flex the toes upward (as if you're trying to pull them toward your shin).
3. Hinge forward at the hips, keeping your back straight, and gently lean toward your extended leg.
4. Hold for 20-30 seconds and switch sides.
Tip: Keep the knee slightly bent to avoid straining the lower back.
2. Seated Hamstring Stretch
How to do it:
1. Sit on the floor with your legs extended straight out in front of you.
2. Keep your back straight and slowly lean forward from the hips towards your toes.
3. You can either reach for your feet or place a towel around your feet and gently pull.
4. Hold for 20-30 seconds, repeat 2-3 times.
3. Lying Hamstring Stretch
How to do it:
1. Lie on your back with both legs flat on the floor.
2. Raise one leg toward the ceiling, keeping the knee straight, and hold the back of your thigh (or use a strap or towel around your foot for assistance).
3. Gently pull the leg toward you until you feel a stretch along the back of the leg.
4. Hold for 20-30 seconds, then switch sides.
4. Bridge Pose
How to do it:
1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
2. Press your feet into the floor and lift your hips toward the ceiling while squeezing your glutes.
3. Hold for 5-10 seconds, lower back down, and repeat.
Benefits: This engages the hamstrings and glutes and helps to improve flexibility and strength in the lower body.
Additional Tips:
Breathing: Breathe deeply while stretching and relax into each position. Don’t force the stretch; go to the point where you feel a mild pull and hold there.
Consistency: Stretching regularly (ideally daily) can significantly improve flexibility and prevent further tightness.
Warm-up: It’s important to warm up your muscles (e.g., a light walk or jog) before stretching to reduce the risk of injury.
If you experience any sharp pain or discomfort while stretching, stop immediately and consult with your physiotherapist to make sure you're doing the stretches correctly.