Hamstring Stretches – Videos And Instructions

Hamstring Stretches work the back of your thigh. They are one of the main activities you should always do after exercising.

The muscles at the back of your thigh (hamstrings) get involved in most movements you do. Even when you're sitting! All the time when you're sitting, your hamstrings are contracted and shortened.

Over time, this can develop tight hamstrings.

Tight hamstrings will inhibit your movements and flexibility. Therefore, it's important to stretch these muscles regularly - especially after your workout.

Here, you'll find two ways you can stretch your hamstrings.

Stretching Method 1






Here's the text version about how to stretch your hamstrings.

How To Do It

  1. Stand upright with your feet together and hands on your hip.
  2. Take a step forward.
  3. Bend from your hip and your back knee while keeping the front leg straight.
  4. Let your front toes come off the floor.
  5. Stop bending your back knee when you can feel a mild tension in your hamstring.
  6. Hold that for 20 to 30 seconds.
  7. Repeat with the other leg.

Things To Watch Out For

  • Relax and breathe deeply throughout the stretches.
  • Do the hamstring stretches slowly. Don't jerk.

Stretching Method 2






Here's the text for these thigh stretches.

How To Do It

  1. Sit on the floor with legs straight in front of you.
  2. Bend your left leg and tuck it in so that its sole is touching your right thigh.
  3. Reach with both hands toward your right foot.
  4. Stop when you can feel a slight tension in your right hamstring.
  5. Hold that for 20 to 30 seconds.
  6. Repeat with the left leg.

Things To Watch Out For

  • Your front thigh muscles (quadriceps) should feel soft and relaxed throughout the stretches. Don't tense up the quadriceps.
  • Keep the toes and ankle of your straight leg upright and relaxed throughout.
  • Don't jerk your head forward while you're reaching toward your front foot. Remember the main thing is to stretch your hamstrings, not to reach toward your foot.

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