I’m a personal trainer and spend a lot of time helping clients stretch tight hamstrings (the muscles on the back of the thighs). This is a common problem for runners and hikers, but it’s also a problem for people who spend a lot of time sitting.
Tight hamstrings can cause all sorts of problems. If these muscles are very tight, they can pull down on the back of the pelvis, causing a posterior pelvic tilt. This imbalance puts strain on the lower back and creates tension in the joints and muscles of the lower body.
There is no quick fix, but regular stretching and mobility training can help. I like this option from performance coach Faris Khan. He claims it’s “one of the best exercises I’ve ever done to improve hamstring stiffness.”
How to do Faris Khan’s hamstring stretch
All you need for this move is the corner wall.
- Lie on your back with one leg up on the edge of the wall and the other on the floor.
- Slowly raise your bottom leg so that it is in line with your raised leg, then lower it again.
- Repeat and switch legs.
Khan said in an Instagram post. “Push the heel of your raised leg into the wall and your back into the floor. As your opposite leg comes down, your core will activate and you’ll feel an incredible stretch in your raised leg.”
Why is it important to have strong and healthy hamstrings?
Stretching your hamstrings can relieve stiffness, but it’s also important to strengthen these muscles. These muscles play a major role in posture and balance, as they stabilize the pelvis and support the lower back.
Because the hamstrings are also involved in knee flexion (bending) and hip extension, strengthening the hamstrings can make everyday tasks like walking, climbing, and getting up from a chair easier. For runners, hamstring strength helps generate power and force during the push-pull phase of the stride. This means you can extend your hips further and run faster.
To strengthen these muscles, try adding movements like deadlifts and kettlebell swings to your regular workout.
