Stretching for hamstring mobility – 7 ways to get more flexible

The importance of hamstring mobility

The hamstring muscle group consists of three strong and large muscles, which are often poorly maintained and sometimes neglected. Extended periods of sitting like driving, office work, watching TV on the couch or even extended periods of studying can cause tightness in the hamstrings. Tight hamstrings can affect your fitness activities in various ways.

Tight hamstrings can limit your range of movement and increase your risk of injury. They can cause the hips and pelvis to rotate back, flattening the lower back and causing back problems. Tight hamstrings can also be responsible for postural and other back issues, as they will tend to pull the pelvis out of normal position. They can be responsible for causing joint injuries by altering the normal movement patterns during exercise activities, which can put excessive strain on the joints.

There is a way to loosen up your hamstrings and reduce your risk of injury. Make sure to incorporate an effective warm up prior to your training session, keep the surrounding muscles in a good condition by adding some strength training into your program and include your post-workout stretches. Here are some great ways to stretch out your tight hamstrings, try these at home today and feel the difference.

Walk the dog Come onto the floor, on your hands and knees Set your knees below your hips and hands slightly forward from your shoulders Lift your knees of the floor and push your hips up towards the ceiling Start ‘walking’ your feet up and down slowly, stretching your heels onto the floor Keep the movement going for about 1 minute
Assisted hamstring stretch Lie down on your back on the exercise mat With a help of a towel or exercise band wrapped around your foot, lift your leg up towards your chest Let your other leg sink onto the floor Keep pushing your leg straight Hold for a couple of breaths and repeat other side If you are more flexible, try pulling your leg towards your chest using your hands
Seated hamstring stretch Choose one most suitable to your fitness level Start by sitting on the mat, your back upright, sit towards the front of the sit bones, NOT leaning backwards If your hamstrings are very tight and you keep leaning back, find a folded up blanket or a towel to sit on If suited to your fitness level, try bending forward and bringing your head towards your knees
Standing forward fold Start by standing on your mat, and choose one most suited to your fitness level Start bending forward from your hip joint, not from your waist If possible, with your knees straight, bring your palms or fingertips on the floor beside your feet If this is not available for you, use blocks or other available equipment and place your hands onto them Hold for a couple of breaths and realease
Wide leg seated stretch Sit down on your mat, with your legs straight in front of you Open up your legs into about 90 degree angle Press your hands onto the floor, rotate your thighs out, and knee caps towards the ceiling Keep your torso straight and fold forward from the hip joint If you find it uncomfortable to sit on the floor, fold a blanket or a towel for you to sit on
Kneeling hamstring stretch Start by kneeling on the mat Bring on leg straight in front of you, while the other one stays in the kneeling position Support yourself with your finger tips on the floor, keeping your back in a neutral position Hold for a couple of breaths and repeat other side If you can’t get your fingertips on the floor without rounding your spine, you can use the support of blocks or other available equipment
Chair stretch Stand in front of a chair and lift on foot on it Hinge forward from the hips, keeping the spine in a neutral position Keep you knees as straight as possible Hold for a couple of breaths and repeat other side