{"id":159966,"date":"2023-05-03T02:16:00","date_gmt":"2023-05-03T09:16:00","guid":{"rendered":"https:\/\/www.dherbs.com\/?p=159966"},"modified":"2023-05-02T17:04:53","modified_gmt":"2023-05-03T00:04:53","slug":"the-best-stretches-for-tight-hamstrings","status":"publish","type":"post","link":"https:\/\/www.dherbs.com\/articles\/the-best-stretches-for-tight-hamstrings\/","title":{"rendered":"The Best Stretches For Tight Hamstrings"},"content":{"rendered":"\n
Sore after a long run or lower-body workout? Did you stand for too long and feel the tightness working its way up the back of your leg? Do you finally want to be able to bend over and touch your toes without experiencing agony? These hamstring stretches<\/strong> will help loosen your up in all the right ways!<\/p>\n\n\n\n Tight hamstrings are a very common problem caused by tight glutes or hip flexors<\/a>. Overuse from intense activities, or even sitting for too long, can cause stiffness or aching in the back of the thigh. When you regularly stretch your hamstrings, the muscle groups located at the back of the thigh, you may help prevent injury and improve flexibility. Additionally, stretching your hamstrings<\/strong> may also improve overall mobility and relieve lower back pain<\/a>.\u00a0<\/p>\n\n\n\n According to experts, a general hamstring flexibility program can help improve the way your hamstrings move. If the following stretches seem beneficial for you, go ahead and try them out, but be sure to listen to your body and don\u2019t over-stretch. Should you want to discuss these stretches with a physical therapist or healthcare professional, you can do that as well to ensure they are safe and effective for you.<\/p>\n\n\n\n This is the best place to start, but proceed with caution if you have low back pain or sciatica<\/a> as it may place strain on the back. That is why you have to try your best to hinge at the hips and keep your back flat during the stretch. To do the stretch, sit on the floor with both legs extended out straight. Reach your arms forward toward your feet, hinging at the hips and keeping your back straight. Aim to keep your knees straight as well. Once you feel a stretch in your hamstrings, hold this position for 15 to 30 seconds. Return to the starting position and repeat two more times.\u00a0<\/p>\n\n\n\n This is very similar to the previous stretch, only this isolates the stretch to one leg at a time. Sit on the floor with your right leg extended straight out. Bend your left leg and bring the sole of your left foot to your right inner thigh. This mimics the position of a hurdler leaping over a hurdle. Reach your arms forward toward your right foot, hinging at the waist and keeping your back straight. When you feel a stretch, hold that position for 10 to 20 seconds before returning to the starting position. Repeat on the other leg. <\/p>\n\n\n\n If you overexert your leg muscles, this is an excellent stretch to do during your cool down session. You\u2019ll need a resistance band for this stretch, but you can also use a towel if you don\u2019t have a band. Lie flat on your back and loop a towel or resistance band around the ball of your right foot. Grab the towel or band firmly with your hands. Extend your left leg out in front of you and slowly stretch your right leg up, extending the sole of your right foot toward the ceiling. Aim to keep both knees straight. Relax your right ankle and pull the towel or band to stretch your calf and hamstring. Hold this stretch for one minute and then switch sides. <\/p>\n\n\n\nSimple Hamstring Stretch<\/h2>\n\n\n\n
Hurdler Hamstring Stretch<\/h2>\n\n\n\n
Lying Hamstring Stretch<\/h2>\n\n\n\n
Downward Dog Bend & Stretch<\/h2>\n\n\n\n