At one point or another, long-distance runners, cycling enthusiasts, and weight-lifting fans have felt the tug of tight hamstrings. Whether it's after a hard leg workout or a day sitting at your desk, your hamstrings deserve a little love.
These muscles play a major role in daily movement, including your exercise routine. So if you get up on stiff legs and want the relief of more stiff legs, try these five stretches.
5 hamstring stretches to release tension
Hold each stretch for at least 30 seconds. Then repeat this circuit as many times as necessary and incorporate it into your weekly stretching routine.
Supine hamstring stretch
- Start by lying on your back, with your legs extended and your arms at your sides.
- Raise your left leg and gently pull your thigh toward your chest, grabbing it above or below, but never behind the knee.
- With each exhalation, slowly bring your knee closer to your chest, keeping your right leg extended.
If this stretch feels too intense, you can modify it by bending your right knee and placing your right foot on the floor. You can also slightly bend your left knee to facilitate stretching.
Standing stretch
- Start standing with your feet staggered, your left foot slightly ahead of your right.
- Bend your right knee a little more than 90 degrees.
- Keeping your back flat, push your hips back to feel a stretch in your left hamstring.
- Keep moving your hips back to deepen the stretch.
- Hold for 30 seconds, then switch sides.
I like this stretch because it teaches you the correct way to stretch your hamstrings, with your back flat and from your hips, instead of just pulling your feet with your back.
Mobility exercise: the world's largest stretch
- Start in a low stride position. Bend your right knee 90 degrees and extend your left leg back, with your knee on the floor.
- Place your left hand on the floor on the left side of your right front knee.
- Extend your left arm up toward the ceiling, twisting and opening your torso toward your front leg.
- Hold here for 30 seconds, then switch sides.
To make this stretch deeper, you can lift your back knee off the ground and bring your elbows to the ground on the inside of your front leg.
Seated hamstring stretch
- Start by sitting with your legs stretched out in front of you.
- Hinge on the hips, begin to bend the torso towards the thighs, keeping the back flat.
- Keep your hands at your sides and deepen the stretch with each exhalation.
- While holding this stretch, resist the urge to bend your legs with a rounded back and grab your toes.
- Hold this stretch for about 30 seconds.
Door stretch
- Lie on your back in front of a door.
- Raise your left leg up toward the ceiling and place it against the wall.
- Extend your right leg straight.
- Gradually move your hips closer to the door, deepening the stretch.
- Hold here for 30 seconds, then switch sides.
