Hamstring Stretches

Hamstring Stretches

 

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The hamstrings are the long, bulky muscle group located on the back of your thighs.  Distally, the hamstrings cross behind the knee joint and are important muscles for knee support and stability.  The hamstrings are also big players with the hip, pelvic, and lower back as they also attach on the lower aspect of the pelvic bone, and make a fascial connection with the posterior pelvic ligaments and fascial sling of the back.

As a result, any tightness of the hamstrings can disrupt the normal movement and coordination patterns of the lower back and/or lower extremity.  These series of hamstring exercises are an effective way to help build and maintain flexibility of the hamstring muscle group.

A Note on Form

To stretch the hamstrings correctly proper form is critical.  The biggest mistake people make is allowing the lower back to flex or round forward during a stretch (this is especially true when stretching the hamstrings in a seated position – which is why you will not find a seated hamstring stretch included in our Exercise Library).  This is because when the hamstrings are tight, when the hip and thigh are flexed forward during the stretch it will pull the pelvis and lower back into a flexed posture.  This is bad for that back and can lead to excessive stress and overload. To prevent this from happening is is best to perform a slight anterior pelvic tilt to lock the pelvis and lumbar spine in place and focus the stretch at the hamstring during the stretch.

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Kneeling Hamstring Stretch

  1. Begin kneeling on one knee with the other leg extended out in front of you.
  2. From this position perform a light anterior pelvic tilt  – this will help hold the pelvis and lower back in a neutral position and focus the stretch at the hamstrings
  3. Now lean forward from your hip to increase the stretch in your forward leg.
  4. Hold this stretch for 10 seconds then repeat on the opposite leg (repeat this up to 3 times per leg)

Maintain Proper Form

  1. Do not reach forward towards your outstretched leg – instead focus on leaning forward from your hip and keeping your lower back straight.
  2. If your hamstrings are very tight you may need to slightly bend you outstretched knee at first to ensure you are able to hinge forward from your hip.

kneeling hamstring stretch 1

kneeling hamstring stretch 2

kneeling-hamstring-error

 

Standing Hamstring Stretch

  1. Begin standing on one leg with the other leg extended out in front of you and resting on a chair or bench.
  2. From this position perform a light anterior pelvic tilt – this will help hold the pelvis and lower back in a neutral position and focus the stretch at the hamstrings
  3. Now lean forward from your hip (of the outstretched leg) to increase the stretch in your forward leg.
  4. Hold this stretch for 10 seconds then repeat on the opposite leg (repeat this up to 3 times per leg)

Maintain Proper Form

  1. Do not reach forward towards your outstretched leg – instead focus on leaning forward from your hip and keeping your lower back straight.
  2. If your hamstrings are very tight you may need to slightly bend you outstretched knee at first to ensure you are able to hinge forward from your hip.

kneeling hamstring 2

kneeling hamstring 1

standing-hamstring-stretch-error

Active Knee Extension Stretch

  1. Begin lying on your back.  Flex one thigh towards your chest until you can hold it with your hands.
  2. From this position actively straighten your knee until you feel a stretch on the back of your thigh.
  3. Hold this position for 2 seconds, the relax the leg again. Repeat this stretch 10 times.

active hamstring extension 3

active hamstring extension 2

Video Coming Soon…..
Exercise sheet coming soon…

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