These 3 Best Stretches are All That You Need for Tight Hamstrings
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Coach Ana
- Published on
These simple, yet effective exercises are here to save your day. Say goodbye to feelings of hamstring tightness and pain by following a quick routine that for sure will give you the results you’re looking for.
I know that some of you are avoiding hamstring stretches because you feel like you are not flexible enough. But I promise you that with these exercises you don’t have to be. Flexibility can be improved over time, and by following a simple and effective stretching routine, you can improve flexibility over time. Since I also struggle with hamstring tightness, I decided to do some research and put together a quick routine that is great for any beginner.
What causes tight hamstrings?
Unfortunately, many stretching routines are a bit more advanced for us, and instead, they put a lot of pressure on other parts of our bodies such as the spine because we are simply not able to perform them correctly just yet. We struggle to perform a stretch with a full range of motion when yet we don’t have the necessary flexibility to do that. That’s why I will also be sharing how to do these stretches correctly so that you get the most benefits out of them.
Oftentimes, tight hamstrings are linked to weak gluteus maximus muscle, which is the largest of the three glute muscles. Both hamstrings and the glute maximus are responsible for hip flexion (the movement where the knee comes forward or towards the chest). However, when the glute is not developed enough or strong enough, the hamstrings take on the load to do the job that the glutes should be doing and therefore they become overactive and tight. Apart from following a good hamstring stretching routine, adding some glute strengthening exercises can help you avoid any ham tightness in the future.
What are the Best Hamstring Stretching Exercises?
Forward Bend Stretch
- Start by hinging at the hips and leaning forward without arching your spine. Go as low as you can until you feel the stretch in the hamstring and hold the position for 30-60 seconds.
- You can place your arms on your thighs, or simply let them fall naturally in front of you.
- Make sure to keep your back in a neutral position. You might have the tendency to arch your back so that you reach down more, however, it’s important not to arch your back at all throughout this stretch.
- Pro tip: It doesn’t matter how much you’re leaning forward or how deep you go into the stretch, as long as you keep it safe and you feel the stretch in your hamstrings. In time you’ll notice that you can go deeper and deeper into the stretch.
Standing Hamstring Chair Stretch
- Start by hinging at the hips and leaning forward without arching your spine. Go as low as you can until you feel the stretch in the hamstring and hold the position for 30-60 seconds.
- You can place your arms on your thighs, or simply let them fall naturally in front of you.
- Make sure to keep your back in a neutral position. You might have the tendency to arch your back so that you reach down more, however, it’s important not to arch your back at all throughout this stretch.
- Pro tip: It doesn’t matter how much you’re leaning forward or how deep you go into the stretch, as long as you keep it safe and you feel the stretch in your hamstrings. In time you’ll notice that you can go deeper and deeper into the stretch.
Lying Hamstring Stretch
- Lie down on the mat with one leg extended and the other with the knee close to your chest. Place the band on your foot firmly and hold on to it.
- Slowly start to straighten your leg enough so that you feel a stretch in your hamstrings. The more you do this stretch, the more you’ll see progress.
- Hold the stretch for 30-60 seconds on each side.
- Pro tip: If you feel the stretch in the back of your knee instead of your hamstring, then try to bring the knee towards your chest, and straighten it out as much as possible.
Remember that stretching should not be painful. So try to listen to your body and go as deep as you can into each stretch, while also paying attention to having the right form. You can repeat this hamstring routine any time you feel the need!
- Tags: Stretching Routine
