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Stretches For Tight Hamstrings

FitSugar — Thu, 24 Sep 2009 08:00:26 -0700

When asked which part of your body needs to be stretched the most, many of you said your hamstrings. Here's a simple sequence to add to your stretching routine to lengthen those muscles on the backs of your legs.

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Stretch It: Lying Hamstring Stretch

FitSugar — Mon, 11 Feb 2008 10:15:00 -0800

After a long run or a good leg workout, my hamstrings always feel tight. This is one of my favorite stretches for hamstrings called the Lying Hamstring Stretch. Here's how to do it:

Lie on your back and lift your right knee up. Grasp behind your thigh near your knee with both hands and pull knee close to chest.
Slowly extend your knee as you straighten your legs (get as straight as possible, but not so much that it hurts) while trying to keep it close to chest.
Hold stretch for 30 seconds.
Repeat with opposite leg.

Fit's Tip: Beginners should bend the leg not being stretched at the knee (as pictured). More advanced folks whose hip flexors are not super tight should try to keep the leg not being stretch straight on the ground. Don't feel bad if your leg isn't as close to your face as it is in the image above; normal range of motion in this direction for the hamstring is about 80 to 90 degrees, meaning the leg is perpendicular to the floor.

Chef Workout: Elevated Hamstring Stretch

FitSugar — Thu, 04 Jun 2009 14:30:00 -0700

In between cooking and doing dishes, I love to take a few minutes to stretch in the kitchen. Here's a move that will stretch your hamstrings and lower back. You'll need a stool for this stretch.

To learn how to do this stretch, read more.

Stand about three feet behind a stool. Prop your right heel on it and keep both legs straight.
Hinge at your hips and slowly fold your belly toward your right thigh. Remember to draw your head away from your hips to lengthen your spine. Lower your torso as much as you can while maintaining a straight back and legs.
Hold for 30 seconds, relaxing your shoulders away from your ears and breathing deeply.
Then stand up, step your right foot off the stool, and do this stretch with the left leg elevated.

Strike a Yoga Pose: Head to Knee A

FitSugar — Mon, 16 Nov 2009 05:50:03 -0800

Looking to loosen up inflexible hips and hamstrings? Here's a yoga pose that's a popular stretch among runners because it'll target the oh-so-tight backs of the legs.

Sanskrit Name: Janu Sirsasana A
English Translation: Head to Knee Pose A
Also Called: Flag

To learn how to do this forward bend variation read more.

Begin in a seated position with both legs straight out in front of you.
Bend your right knee and place the sole of your foot against your inner thigh, pulling your heel as close to your body as you can.
Sit up nice and tall, lengthening through the spine and keeping your left leg straight. Then fold your torso over your left leg. Rest your hands on the floor on either side of your leg or on your shin. Or if your hamstrings and hips are more flexible, reach for your foot - the right hand holds the left wrist.
Rest your forehead on your leg and stay here for five breaths, being sure to continue lengthening the spine as you relax the shoulders away from your ears.
Then release your hands, sit up, and either take a vinyasa to switch sides, or just switch sides from here. This time the left knee will be bent, and the left hand will hold the right wrist.

Have any burning questions about yoga? Then post them to the Yoga Stretch and Tell group.

Stretch It: Hamstrings

FitSugar — Tue, 21 Aug 2007 16:45:00 -0700

If you have been doing a lot of walking, running, biking or hiking this summer, chances are your hamstrings could use a good stretch. Here's a sequence of stretches to loosen up your tight hamstrings.

Standing Forward Bend with Wrist Release - Place your hands on the mat, palms facing up with your fingertips facing you. Now step your feet onto your palms, pressing your toes into your wrist creases. If you can't reach your palms all the way down, just place your hands on your shins or feet.

Keep your legs straight and if it feels comfortable, you can bring your forehead toward your shins. Stay here for 5 deep breaths, or as long as you want. Then release your hands, press into your feet and return to standing.

Wide-Legged Forward Bend - Now take your legs about 3 ft wide. Keeping your back straight, fold forward at the hips and reach for your big toes. Relax your shoulders away from your ears and think about drawing the crown of your head towards the ground. Work on shifting weight forward into your toes. Stay here for 5 or more breaths.

Want to see the rest of the sequence? Then read more


Seated Straddle - Now drop your bum down and straighten out both legs in a straddle (or "V") position. Place your hands on the ground in front of you and start to walk them out away from your hips. Try doing this pose with different distances between your legs - it will change the position of where you feel the stretch. Stay in each for 5 or more breaths.
Seated Forward Bend - Next bring both your legs together so your knees and feet are touching. As you fold forward over your thighs, try to elongate your spine. Stay for at least 10 breaths (I like to hang out longer) so you can give your muscles enough time to loosen up.
Head to Knee pose - Now keep your left leg straight and bend your right knee. Press the sole of your right foot against your left inner thigh. Fold over your left leg, trying to keep both shoulders parallel with the ground. Stay for 5 or more deep breaths. Then lift your torso up, straighten out your right leg, bend your left knee, and do the other side.

Fit's Tips: Do these stretches slowly and in a warm room if possible. Since tight hamstrings are prone to injury, make sure to do these stretches before and after you use them. Remember, you want to warm up doing at least 5 minutes of cardio before doing deep or intense stretching.

Stretch It: Propped Up Hamstring Stretch

FitSugar — Thu, 25 Sep 2008 10:00:00 -0700

After a run, my body needs a good hamstring stretch. When you look at the photo, you might think this stretch targets your inner thigh, but propping your leg up and folding forward actually lengthens the hamstring quite nicely.

To give it a try read more.

You can do this stretch on anything sturdy. If your hamstrings are really flexible, place your left foot on something high up like a banister or counter. If your hamstrings are tight, place your left foot on a stair or a chair.
Now adjust your right leg so it's directly under your right hip and both legs are straight.
If you're not very flexible, keep your hands on your hips as you fold forward. If you're loving this, and you want to increase the stretch in your hamstring and also feel this in your shoulders, then interlace your fingers in a fist as you bend at your waist. Pull your hands as far over your head as you can to help add weight to your torso, which will increase the stretch in the back of your right leg.
Stay like this for 30 seconds or more. Then press into your right foot, bend your right knee slightly, and come to stand up. Release your hands if they were interlaced and lower your left foot to the ground. This is an intense stretch so alternately kick your legs and swing your arms to release your muscles. When you're ready, prop your right leg up and repeat this stretch on the other side.

5 Easy Hamstring Stretches

FitSugar — Fri, 12 Sep 2008 03:30:00 -0700

Are the backs of your legs tight? It is important for the health of your back, hips and knees to keep your hamstrings flexible. Here are five easy stretches for you to use as you lengthen the muscles on the back of your thighs. Try them at the end of your next workout, when your muscles are warm.

Source

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5 Things: Hamstring Stretches

FitSugar — Wed, 10 Jan 2007 12:15:00 -0800

I gave you 5 pieces of information about your hamstrings, so I thought I should follow up with 5 stretches for those wonderful muscles on the back of your legs. Not stretching your hamstrings can have some disastrous results.

So give anyone of these stretches a try. Remember to hold your stretches for at least 30 seconds, and don't bounce.

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Fit's tip: If you have low back problems, the last stretch probably is the best stretch for you.

Fit Tip: Stretch Your Hamstrings While Tying Your Shoes

FitSugar — Tue, 17 Jun 2008 16:00:00 -0700

Doing deep stretching before a run isn't a great idea because you're not totally warmed up and could end up tearing a muscle. In lieu of this I like to do a little light stretching, just to wake up my muscles before a long workout.

Here's a gentle stretch to try that I'm sure you've done a million times, but if you do it while tying your sneaks, it's a great way to kill two birds with one stone. Stand with your feet three-feet apart. Turn both feet in the same direction so you can focus on one hamstring at a time. After you tie your shoe, keep your torso folded over your thigh and tuck your chin. Stay like this for a good 30 seconds or more, and then switch sides. If your hamstrings are too tight then prop one foot on a table or chair. You can also do this by sitting in a straddle position. After your run, untie your shoes like this for another stretch.

8 Partner Poses That Stretch Your Hamstrings

FitSugar — Fri, 05 Dec 2008 05:30:00 -0800

If you're like me, a good hamstring stretch is always needed. Stretching on your own is great, but if you do it with a friend, you'll both benefit from deeper, more intense stretches. Here are some of my favorites that target the backs of your legs. If you want descriptions on how to do the pose, then click on the orange-colored link.

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