If you’re about to start training, we recommend doing dynamic hamstring stretches (stretching that involves active movement). Otherwise, static hamstring stretches (holding a stretch for a set amount of time) can be done after a workout or at any time during the day or evening, he says. Here are seven hamstring stretches you should try.
1. Active assisted hamstring stretching
Ofori-Atta says to be careful not to round your back when doing this stretch. This allows your hamstrings to perform their full function while preventing lower back pain.
1. Start by lying flat on your back. Raise one leg and bend your knee to 90 degrees.
2. Hold your leg in the air with your knee bent. Place your hands on your hamstrings and slowly pull your legs toward your body.
3. Press and hold for 30 seconds. Switch legs and repeat.
2. Single leg hamstring stretch while sitting
Ofoti-Atta likes this stretch because it’s simple and can be done anytime, like while watching TV or before bed. At that time, I was told not to round my shoulders.
1. Sit on the floor, sit up straight and stretch one leg out in front of you.
2. Reach towards your toes and grab your leg as deep as possible.
3. Hold for 30 seconds to 1 minute. Then switch legs and repeat.
3. Hamstring stretch in standing position (forward bend)
“This is one of the easiest hamstring stretches to try,” says Weber. It not only stretches your hamstrings and calves, but also helps relieve tension in your shoulders and neck.
1. Start standing with your feet together. Bend your hips as you exhale.
2. Bow your head and reach as far as you can toward the floor.
3. Hold for 30 seconds and slowly return to starting position.
4. Sitting forward bend
This hamstring stretch is basically a seated version of the standing hamstring stretch. “The entire back is activated, and depending on your level of flexibility, bands can be incorporated for added stability,” says Weber.
1. Sit on the floor with your legs straight out in front of you. Sit as tall as possible.
2. Exhale and reach towards your toes. If using a band, place the band around your foot and grasp each side with your hands.
3. Hold for 30 seconds to 1 minute, then slowly end the stretch.
5. Stretch your hamstrings by kneeling.
Ofori-Atta says this is another great stretch you can do “any time.” You can do it while watching TV, after a workout, or before bed.
1. Start in a kneeling position with both knees on the floor.
2. Stretch one leg straight out in front of you.
3. Place your hands on the thighs of your outstretched legs. Lean your upper body forward while keeping your back straight. Press and hold for 30 seconds. Then switch legs and repeat.
6. Straight Leg Monster Walk Dynamic Stretch
Heading out for a run or workout? Kraft recommends some dynamic hamstring stretches. You will need a resistance band to perform this stretch.
