Loosen Up: Hamstring Stretches for Flexibility and Injury Prevention
Hamstrings always feel tight? Yup, we’ve all been there! You have probably found yourself bending over to touch your toes or sitting on the floor with your legs out in front of you, trying to stretch them out, but they just never seem to get better. Well, this little tweak to your hamstring stretch might be the game-changer you’ve been looking for! By incorporating more of a hip hinge movement and adding in an active component to the exercise you can enhance the stretch and make it more effective. Try the stretch below and let us know what you think!
Here are step-by-step instructions for a standing single-leg hamstring stretch:
Start Position:
Stand tall with your feet hip-width apart and your posture upright.
Engage your core to maintain balance.
Lift One Leg:
Slowly extend one leg forward while keeping a slight bend in the knee.
Place the heel of the extended leg on a flat surface (such as a step, bench, or the floor) at or below your hip level – depending your initially flexibility.
Ensure you pelvis is facing forward and not rotated.
Keep your toes pointing up.
Hinge at Your Hips:
Gently hinge at your hips (not at your waist), pushing your hips back while maintaining a straight back.
Keep your chest lifted, not rounded, to avoid strain on your lower back.
Stretch:
You should feel a gentle stretch in the back of your extended leg (hamstring).
Keep your neck in a neutral position, not straining to look down.
Hold the Position:
Hold the stretch for 20–30 seconds, breathing deeply and steadily.
Do not bounce or jerk during the stretch; aim for a gentle, sustained stretch.
To further deepen the stretch and make it more active, start pushing the involved heel into the step/bench. The feeling of stretch should intensify the harder you push down so find a comfortable amount of pressure and hold there.
Switch Legs:
After holding the stretch, return to the starting position and switch to the other leg.
Repeat:
Repeat the stretch as needed throughout your day.
Tips:
If you feel pain (sharp or intense), ease off the stretch by limiting the amount of leaning forward or by adding more bend to your knee (do this if you have lots of sensation behind the knee). As the picture shows I have very tight hamstrings so I have to back off! It should feel like a gentle pull, not discomfort.
You can use a wall or chair for support if needed for balance.
If you have any questions always feel free to ask when you are in the clinic or reach out with an email.
