Today, I will go through the 5-awesome hamstring stretches to avoid soreness after exercising. These 5 exercises cover a wide variety of people. You don’t need to do all of them. You can only pick the ones that work best for you.
Why should you stretch your hamstrings?
If you will look at what you are doing right now, there’s a good chance if you are in North America, the weather is nicer and likely doing outdoor activities. You’re likely walking outside, becoming more active and maybe getting ready for gardening or playing golfing. The increase in your activities might lead to tightness throughout your body, specifically in your hamstrings.
Why do people experience tight hamstrings?
There are a number of reasons:
- Increase in activity. People are getting out of their winter slumber and enjoying the sun.
2. A lot of sitting. When you are driving, sitting at work or when you get home and sit as you watch TV. Sitting tightens up the hamstrings and affects the body negatively.
What’s the big deal about tight hamstrings?
A lot of people don’t realize the negative effect that tight hamstrings can have. It can also lead to foot pain. It’s also a common cause of:
- Plantar Fasciitis
- Calf tightness or calf pulls
- Knee pain
- Hip pain
- Back pain
I will go through a couple of exercises that you can do to stretch out your hamstrings.
#1 – Chair Leg Straightening
Sit upright on a chair, maintaining good alignment with your neck, shoulder, and hips. Straighten out your one leg, bend through your hips and stretch out your hamstrings.
Chair Leg Straightening
Start off with 1 set of 2 repetitions on each side, holding for 20 seconds. The purpose of this exercise is to lightly stretch your hamstring.
#2 – Bent Over Hamstring Stretch
Begin in a standing position, maintaining good alignment with your head, shoulder, and hips. Step your one leg forward standing on your heel, then bend at your hips. You are looking for a light stretch in your hamstring area.
Don’t bend too much through your lower back and make sure you bend at your hips.
Bent Over Hamstring Stretch
Start off with 1 set of 2 repetitions on each side, holding for 20 seconds.
#3 – Reclined Hamstring Stretch
Lie on your back on the floor, relaxing your upper body. Put your arms at your side. Bend your knees and flatten your feet. Lift one knee towards you, then straighten out other legs. Move your leg back to get a stretch in your hamstring and relax your ankle to isolate your hamstring.
Reclined Hamstring Stretch
Start off with 1 set of 2 repetitions on each side, holding for 20 seconds. The goal of this exercise is to focus more on straightening your leg and how far you can bring it back.
#4 – Wall Hamstring Stretch
For this exercise, you can use the box as a wall.
Lie on your back on the floor, relaxing your upper body. Put your legs up against the wall. The more you move towards the wall, the stronger the stretch to your hamstrings. Place your arms on at your side. Hold this position for a couple of seconds and you are looking for a light stretch in your hamstrings.
Wall Hamstring Stretch
Start off with 1 set of 2 repetitions, holding for 10 seconds.
#5 – Standing Crossed Leg Hamstring Stretch
Begin in a standing position. Cross one leg over the other leg. Bend at your hips and through your spine until you feel the tightness on your hamstring area.
Standing Crossed Leg Hamstring Stretch
Start off with 1 set of 2 repetitions on each side, holding for 20 seconds.
With all of these 5 hamstring stretches, I recommend to only pick one exercise that is easier and most applicable for you to do.
Take Care,
Rick Kaselj, MS
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