Hamstring Stretches

Where are the Hamstrings?

This is the large muscle that runs from your buttock to behind your knee and they cross and act upon two joints – the hip and the knee.

Why might they be tight?

Repetitive movement, poor posture, and constantly sitting in those with a sedentary lifestyle, forces the hip flexors into a constantly-shortened position, this in turn can lead to tight Hamstrings. Tightness in these muscles can lead to pain in the back and make walking freely with long strides difficult and painful.

Any tight muscle group can lead to issues with other joints and muscles. The muscles all have to be in the correct balance with each other in both mobility and strength.

Following any strain or injury it is important not to return to strenuous exercise too quickly as this could make your injury worse. However, avoiding exercise for too long can cause your hamstring muscles to shrink and scar tissue to form around the tear. To avoid this, you should start doing gentle hamstring stretches after a few days, when the pain has started to subside.

This should be followed by a programme of gentle exercise like walking and cycling and specific hamstring strengthening exercises.

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Hamstring stretch in lying

Lie down on your back and place your hands behind your knee.

Now try and stretch the leg out straight keeping your hands clasped behind the knee.

Hold for 5 seconds and release. Repeat x 5

This is a form of dynamic stretch for the Hamstrings

https://youtu.be/Vwnk6Z00cqQ

Hamstring stretch in a chair-

Stretches can also be done in sitting although this is not quite as strong a stretch as in other positions.

Sitting in the chair lean forward towards the ankle keeping the knee straight at all times.

Hold for 10 seconds.

Repeat x 5

sciatic nerve stretch in chair
hams stretch ly

 

Hamstring stretch in sitting with legs out in front

Keep your legs out straight and lean forwards towards your toes. Hold for 20 seconds and then release. Repeat x 5

https://youtu.be/j11052htZFY

Hamstring stretch in standing

Put your leg up on a step or stool. Keeping the knee straight lean forwards toward your ankle as far as you can comfortably.

Hold it there for 10 seconds then try and slide a little further down and then release. Repeat x 5

Do NOT bounce

hams stretch

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