Ever reached down to grab something off the floor, only to wince in pain or get stuck halfway down? If so, tight hamstrings are one of the possible culprits — and you might benefit from learning how to stretch your hamstrings.
There are several causes of tight hamstring, but the number one culprit is, you guessed it, sitting with your knees bent all day. Thankfully, performing hamstring stretch exercises can help relieve any tightness or stiffness, as well as elongate and stretch your hamstrings so that there's less tightness in the future. After all, underuse is another cause of tight, short muscles [1], so a few weekly stretch sessions [2]are a great way to combat this.
Even the best hamstring stretches won't have the biggest impact unless you learn how to stretch your hamstrings properly. The best way to do that: hinge from the hips [3] as you move through a stretch, rather than arching and rounding your lower back. Since your hamstring muscles are connected directly to your pelvis, this is important for making sure you're stretching the actual hamstring muscle, and protecting your lower back from injury [4].
Read on for more information about why hamstrings can get so tight, plus personal trainer's recommendations for the best hamstring stretches. Get ready to feel sweet, sweet hamstring relief.
What Causes Tight Hamstrings?
There are a variety of things that can make your hamstrings feel tight, says Chris Gagliardi [5], ACE-certified personal trainer. Injury and prolonged sitting are common culprits of tight hammies, as well as immobilization after injury, faulty motor control patterns, and potential genetic predisposition.
Grace Taylor [6], PT, DPT adds that weaknesses from other muscles like your quads and glutes can also cause tight hamstrings, since those weak muscles force your hamstrings to work harder. Conversely, underuse can lead to shortening of the muscle fibers, which in turn leads to overall muscle tightness [7].
Prolonged sitting stays on the naughty list, but that doesn't mean we can't undo its effects on our hamstrings.
Why Is Having Flexible Hamstrings Beneficial?
"Having tight hamstrings alters the way your body moves and functions," says Gagliardi. "The hamstrings need the ability to shorten and lengthen in order for your knees and hips to move properly."
Tight hamstrings reduce your ability to reach the ground, which can place more stress on your back if you're frequently bending over or lifting heavy objects, adds Taylor. As noted earlier, your hamstring muscles also attach directly to your pelvis, so if they're tight, they can negatively influence the position of your hips and spine. Both trainers agree that this can affect your posture, and Gagliardi adds that tight hamstrings can also impair your athletic performance, particularly speed, agility, and power.
Best Hamstring Stretches
Movement is crucial for opening tight hamstrings, says Gagliardi, and so is reducing the amount of time you spend sedentary. Muscles have a tendency to tighten from overuse or from underuse, adds Taylor, so it's beneficial to mobilize the tissues (with massage, a foam roller, massage gun) and static and dynamic stretches.
Gagliardi and Taylor provided recommendations for the best hamstring stretches, ahead. In terms of how stretch your hamstrings safely, make sure to only stretch to the point of slight discomfort. Never push past that point to where you're feeling pain.
Static stretching is most beneficial when held for 30 seconds, and it's better to stretch twice for 30 seconds instead once for 60 seconds, says Taylor. Both trainers recommend aiming for two to three stretch sessions per week. Keep reading to find the best hamstring stretches to incorporate into your workout routine.
Seated Toe Touches
Benefits: This position helps stretch your calves and hamstrings, as well as your lower and middle back.
How to:
- Start by sitting on the floor with your legs extended in front of you, and point your toes towards the ceiling, without bending your knees.
- Exhale and slowly bend forward from your hips, sliding your hands down your legs towards your ankles.
- Try to keep a flat back, and avoid rounding your back towards the ceiling by stretching from the hips, rather than your back.
- Repeat 2-4 times, holding for 30 seconds.
Downward Facing Dog
Benefits: Downward-facing dog is a great move to stretch out the muscles along the back of your legs.
How to:
- Start in a plank position, then shift your weight backwards by pushing your hips backwards and upwards. Keep your head aligned with your spine, but slowly move your head between your shoulders as your body moves backwards, and attempt to push your heels towards the floor.
- Push out of your shoulders, and continue moving backward until your body forms an inverted-V, keeping both arms and legs extended and a neutral spine. Allow a slight bend in the knees if required to achieve the inverted-V position.
- Repeat 3-5 times.
Seated Straddle Stretch
Benefits: This move is a great stretch for your inner thighs, and also helps stretch your low, middle and upper back, calves and hamstrings.
How to:
- Take a seated position with your legs apart. You should have your legs comfortably far apart, but still be able to sit upright.
- Point your toes up to the ceiling, extend your arms out in front of your body, and place your palms flat on the floor. Slowly bend forward from your hips, reaching forward with your hands.
- Try to keep a flat back, and avoid rounding your back towards the ceiling by stretching from the hips, rather than your back. You'll feel this one in your inner thighs as well as your hamstrings.
- Repeat 2-4 times, holding for 30 seconds.
Inverted Flys
Benefits: Inverted flyers are can help improve stability while stretching your hamstrings.
How to:
- Stand balancing on one leg, and slowly bend forward, hinging at the hips, while extending the other leg straight behind you.
- Return to the standing position slowly by unhinging your hips. Make sure to keep your abs tight and your backs straight during the exercise.
- Repeat 6-8 times on each side, holding for 3-5 seconds each time.
Seated Straddle Stretch
Benefits: A seated straddle can seriously stretch out your inner thighs, while also tackling your low, middle and upper back, calves and hamstrings.
How to:
- Take a seated position with your legs apart. You should have your legs comfortably far apart, but still be able to sit upright.
- Point your toes up to the ceiling, extend your arms out in front of your body, and place your palms flat on the floor.
- Slowly bend forward from your hips, reaching forward with your hands. Try to keep a flat back, and avoid rounding your back towards the ceiling by stretching from the hips, rather than your back. You'll feel this one in your inner thighs as well as your hamstrings.
- Repeat 2-4 times, holding for 30 seconds.
Seated Straddle With Side Reaches
Benefits: A slight modification from seated straddle to seated saddle with side reach can stretch your inner thighs, hamstring, side abs, and back.
How to:
- Take a seated position with your legs apart. You should have your legs comfortably far apart, but still be able to sit upright.
- Point your toes up to the ceiling. Place both hands on your right thigh, then slowly bend forward from your hips, reaching for your ankle with both hands. Try to keep a flat back, and avoid rounding your back towards the ceiling by stretching from the hips, rather than your back.
- Hold the stretch for 15 - 30 seconds, then return to the starting position and repeat 2-4 times.
- Repeat with the opposite leg.
Supine Hamstring Stretch
Benefits: This move provides a super targeted way to stretch out your hamstrings, while increasing flexibility and reducing risk of injury.
How to:
- Lie on your back with your knees bent and your feet flat.
- Lift one leg to a 90-degree-angle, where your knee is in line with your hip.
- Grab the back of your thigh with both hands, and slowly straighten your leg as much as you can. Make sure you keep your lower back grounded into the floor and don't arch.
- Repeat 5-10 times for 5-10 seconds on each side.