The Essential Guide to Hamstring Stretches
Table of Contents
What Are Hamstring Stretches
Completing Hamstring Stretches is part of a healthy routine for the muscles of the Hamstrings. The Hamstring muscle group is comprised of three muscles, the Semitendinosus, Semimembranosus, and the Biceps Femoris. Each of these muscles work together to create the powerful Hamstrings, that play a role in many of our everyday activities such as walking, running and jumping.
Since these muscles are involved in so many of our everyday movements, it can be easy for them to become tight, or succumb to injury. This is why Hamstring Stretches are so important! Hamstring Stretches have many benefits, which you can read more about below.
Lying Hamstring Stretch
The Lying Hamstring Stretch begins by you lying flat on your back, bending one knee, and extending the other leg straight up towards the ceiling. Using your hands or a strap, gently pull your extended leg towards your core until you feel a stretch in the hamstring, holding the stretch for 20-30 seconds before switching to the other leg.
Standing Hamstring Stretch
Completing the Standing Hamstring Stretch requires little space and is easy to perform. To learn how to perform the Standing Hamstring Stretch, follow these steps:
Stand upright with your feet hip-width apart.
Place your right foot just ahead of the left foot, with your right toes pointed towards the ceiling.
Bend your left knee, and keep the right leg straight as possible. Bend your torso and use your arms to reach towards the right toes.
Hold this position for 30 seconds and then switch legs.
If you find that you are having trouble reaching towards your toes, or are looking for a deeper stretch, elevate your right foot on a bench or an object that is even higher!
Seated Hamstring Stretch
The Seated Hamstring Stretch is just as easy to learn and perform as the Standing Hamstring Stretch. To learn how to perform the Seated Hamstring Stretch, follow these simple steps:
Sit down on the ground with your torso upright and legs extended straight out in front of you.
Draw your left leg in so that the sole of your left foot is flush against the inner right thigh. You should have formed a sideways triangle with your left leg.
Reach forwards to try and touch the toes of the right foot. Hold this position for 30 seconds, and then switch legs.
Hamstring Stretch Form
There are a few key points to remember when performing a Hamstring Stretch. When doing the Hamstring Stretches above, try to keep the leg that is being stretched as straight as possible. As well, only stretch until the point of slight discomfort- a Hamstring Stretch should not be painful! Finally, when completing a Hamstring Stretch, remember to breathe and relax into the movement. Stretching is a great opportunity to mentally prepare or relax after your activity.
Hamstring Stretch Benefits
Performing Hamstring Stretches have many benefits. Some benefits of consistently doing Hamstring Stretches include,
Increased blood circulation.
Reduced risk of injury.
Reduced muscle stiffness and tightness.
Increased mobility.
Increased range of motion.
May reduce low back pain.
Prepare the Hamstrings for activity.
Why Are Hamstring Stretches Useful
Hamstring Stretches are useful for every population, regardless if you are an older adult, or a high-performance athlete. Performing Hamstring Stretches before activity or a workout will help to promote blood flow to the Hamstrings and prepare the muscles and joints for movement. Warming up the Hamstrings will also help to reduce the risk of injury during your activity.
The best Hamstring Stretch to perform before an activity or workout are dynamic stretches. An example of a dynamic Hamstring Stretch is the Frankenstein Walk. After your workout, be sure to perform some static Hamstring Stretches such as the one listed above to help your Hamstrings recover after your workout.
Muscles Stretched While Doing a Hamstring Stretch
The Hamstring muscle group is comprised of three muscles,
When performing Hamstring Stretches, you will be engaging these three muscles. Depending on the variation of Hamstring Stretch you choose, you will also be engaging additional muscles of the hip and leg, such as the Gastrocnemius and Soleus, which will help to increase your flexibility.
Why Is It Important To Keep Your Back And Neck Straight While Performing A Hamstring Stretch
When performing a Hamstring Stretch, it is important to keep the neck and back straight to avoid putting excess stress on your neck and back. So, when performing a Hamstring Stretch be sure to keep the neck in line with your spine, so you can focus on stretching the Hamstrings to their full capacity instead of reducing the stretch by bending the spine and neck.
Hamstring Stretch Variations
There are many variations for Hamstring Stretches that you can do. This is great for people who may not be able to get down onto the ground easily, or those who are looking for variety in their workouts.
Hamstring Stretch With Strap
This variation of a Hamstring Stretch can be performed using a strap or a towel. Lie down flat on the ground on your back. Wrap the strap or towel around the right foot, holding each end of the strap or towel in each hand. Keeping both the right and left legs straight, use the strap or towel to help you elevate the right leg in the air until it is at least perpendicular to the left leg. Pull on the strap or towel to increase the intensity of the stretch. Hold this position for 30 seconds and then switch legs.
PNF Hamstring Stretch
The Hamstring Stretch with Strap we described above, is also a PNF stretch that you can do alone. If you have a partner, lie down on the floor on your back. Keep both legs straight, and have your partner elevate the right leg until you feel a bit of tension. You will hold this position for 10 seconds.
Next, you will push against the resistance of your partner to try and lower the leg, as your partner holds your leg in place for 6 seconds. Afterwards, you will relax and your partner will push you deeper into the stretch where you will maintain this position for 30 seconds. Switch legs when you have finished this sequence.
Lateral Hamstring Stretch
The Lateral Hamstring is located on the outside of your thighs. One way that you can stretch the Lateral Hamstring is to use the same method as the Hamstring Stretch with Strap that we described above with a small alteration. Instead of pulling the leg towards you with the strap, cross the leg you are stretching in front of the body and use the strap to hold the leg in place. You will feel a stretch in the Lateral Hamstring. Hold this position for 30 seconds and then switch legs.
Foam Roller Hamstring Stretch
Another method of stretching the Hamstrings is using a foam roller. To foam roll the Hamstrings, place a foam roller horizontally underneath the Hamstrings. You can choose to roll both Hamstrings at the same time or do one leg at a time. To roll both Hamstrings, place your palms behind you with your fingers pointed away from the body.
Keep the arms straight, and begin with the foam roller just underneath the Glutes. Use your arms to propel the body backwards as the foam roller rolls up the Hamstring. Next, push the body forwards to move the roller down the Hamstring and back to the starting position. Repeat this forwards and backwards motion for 2-3 sets of 8-10 reps.
If you’d only like to roll one leg at a time, bend at one knee and place the foot of the non-stretching leg on the floor. Continue to roll in the same manner as above.
