Hamstring tightness can cause stiffness and restrict mobility. They’re typically the product of strenuous exercise or other types of high-intensity activity.
People who engage in running or sprinting activities are more likely to experience tightness or injury in these muscles.
Hence, it is important to keep the hamstrings loose since they are used in daily activities such as walking.
Stretching can help people prevent muscle strains and tears.
This article will go over ten of the best and simple stretches for tight hamstring, as well as when to do them, how much to use them, and what they can do for you.
Before we venture into the different stretches you can engage in, let’s see the causes of tight hamstrings and the benefits of involving in the stretchers listed here.
Why are my Hamstrings so Tight?
Your hamstrings are still tight, no matter how far you stretch. Despite your stretching efforts, your hamstrings are tight.
Why?
Common sense would say that when you practice the muscle, whether you’re running or lifting heavy objects, the muscle “shortens” or “tightens” as a result of the contractions, and that it needs to be extended.
This, however, might not be the case.
The feeling of tight hamstrings is caused by compensating for the weak function of hip muscles, not by the muscle functioning during exercise.
The hips are the source of hamstring tightness.
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The feeling of hamstring tightness is caused by three decreased hip functions. You may have:
Poor hip stability
This translates to a lack of glute activation.
When doing squats, lunges, or other leg exercises, do the hamstrings always take over?
It is called glute amnesia.
It’s very normal for your body to not activate the glute muscles as it should and instead rely on the hamstrings.
Weak hip movement control
This means your core does not fire when your legs move. Consider core stability to be your home’s base.
Without core activation, the hamstrings are constantly contracting to compensate for the slack created by the core’s inability to adequately support the hips.
When your core is weak, you’ll start movements with your back rather than your hips. The hamstrings become rigid as a result of this.
Problem with your hip joint’s posture.
Rotation of the joint due to improper posture results in an over-lengthened hamstring muscle.
Your “butt bone,” or the base of the hamstring muscle, is moved upwards when you have an anteriorly angled pelvis, resulting in a stretched out muscle that often feels tight.
It is, in reality, “weak-tight,” which means it does not need to be stretched, but rather strengthened.
Does Stretching help Tight Hamstrings?
After a workout, stretch to alleviate muscle tension. This can aid muscle recovery and reduce pain following a workout.
Hamstring stretches are useful to athletes as well as non-athletes who do not participate in sports.
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What are the Benefits of Tight Hamstrings?
Stretching the hamstrings will help keep them loose and flexible. Hamstring flexibility has a number of advantages, including:
1. Lower back pain prevention
Tight hamstrings limit pelvic’s mobility, putting pressure on the lower back. The hamstrings can be strengthened and stretched to keep them from being too tight and to provide additional support for the back and pelvis.
2. Injury prevention
Maintaining hamstring flexibility reduces the risk of straining or tearing muscle fibers during strenuous physical activities like running.
3. Increase the degree of versatility
Stretching the hamstrings will help to enhance hip flexibility and range of motion.
Both of these advantages would make it easier for people to perform everyday activities like going up stairs and bending over.
4. Pose improvement
When the hamstrings are overworked, the pelvis rotates backward.
This can trigger poor seated and standing posture by flattening the natural arch in the back.
People who keep their hamstrings loose will sit straighter and stand taller.
What is the Best Treatment for Tight Hamstrings
Minor to moderate hamstring strains, on the other hand, normally recover on their own. All you have to do now is give them some time.
You will speed up the healing process by doing the following:
- Allow the leg to rest
As far as possible, avoid putting weight on the knee. If the pain is intense, crutches can be needed before it subsides. If they’re needed, consult your doctor or physical therapist.
- To relieve pain and swelling, apply ice to your knee
Do it for two or three days, or until the pain is gone, for 20-30 minutes every three to four hours.
- Compress your leg with your hand
To reduce swelling, wrap an elastic bandage around the leg.
- When you’re sitting or lying down, elevate your knee on a cushion.
- Take pain relievers that are anti-inflammatory.
Ibuprofen (Advil, Motrin) and naproxen (Aleve, Naprosyn) are non-steroidal anti-inflammatory medications (NSAIDs) that can help with pain and swelling.
These medications, however, can have negative side effects such as an increased risk of bleeding and ulcers.
Unless the doctor expressly advises otherwise, they can only be used for a brief period of time.
- If your doctor or physical therapist recommends it, do some stretching and strengthening exercises.
One way to avoid hamstring strain is to strengthen the hamstrings.
Simple Stretches for Tight Hamstrings in 2021
Here are the simple stretches you can perform for tight hamstrings in 2021:
#1. The Simple Hamstring Stretch
Let’s begin with this basic hamstring stretch.
This exercise can put a strain on your back if you have low back pain or sciatica, so proceed with caution.
Here is how to do it:
- Sit on the floor with both legs spread out in front of you.
- Bend at the waist as far as possible while holding your legs straight to extend your arms and reach forward.
- For 15 to 30 seconds, stay in this spot.
- Return to the starting point by relaxing.
- Repeat the process three times more.
Stretch until you feel a gentle tug on the back of your thighs. Stop exercising if you experience any excruciating pain.
#2. Standing Hamstring Stretch
The standing hamstring stretches is one of the best and most efficient you can do for tight hamstrings.
This hamstring stretch is a basic one that can be done anywhere.
However, the standing hamstrings stretch can be done in two different ways; One Leg at a Time and Both Legs at Once.
The one-legged standing hamstring stretch is perhaps the most straightforward hamstring stretch.
It can be done anywhere—at home, in the workplace, or outside—and no special equipment is needed. Here’s how it’s done:
- Stand tall and place one heel on a small stack of books or a stool. You can use the curb if you’re outside, but keep an eye out for cars.
- Maintain a straight leg.
- Raise both arms to the point where the wall and ceiling intersect. If you’re outside and there’s no wall or roof, simply raise your arms to around the same level as your ears. Your back will remain straight if you stretch your arms up instead of down toward your foot.
- Maintain a straight back. From your hips, you should be leaning forward slightly.
- Feel a stretch in your hamstring behind your thigh as you reach forward.
- Repeat three times, holding the stretch for 15 to 30 seconds each time.
While the “Both Legs at Once” is done standing up and spreads both legs at the same time.
The standing hamstring stretch is performed as follows:
- Cross your right foot in front of your left as you stand.
- By bending at the hip, slowly lower your forehead to your right knee.
- Maintain a straight line on both knees.
- For 15 to 30 seconds, stay in this spot.
- Allow yourself to unwind.
- Cross your left foot in front of your right and repeat on the other side.
- Switch legs and repeat with the other leg.
#3. Lying Hamstring Stretch
The next hamstring stretch is a simple one to do anywhere at all.
This hamstring stretch is particularly beneficial for runners who overwork their leg muscles without allowing them to recover.However, it can be done in three different ways; using a strap, wall, or performing the simple lying hamstring stretch.
Here’s how simple lying hamstring stretch is done:
- Lie flat on the ground or on a mat with your legs completely extended.
- To extend the right leg, take both hands and grip the back of the right knee, raise the leg up toward the chest, and slowly straighten the knee until it feels stretched.
- For 10–30 seconds, hold the stretch.
If you want to perform the lying hamstring stretch using a strap, this is how to do it:
- Lie flat on the ground or on a mat with your legs completely extended.
- Bend the right leg and put the brace across the ball of the right foot to extend the right leg.
- Both hands should be holding the strap.
- Keep your left leg extended and your foot flexed on the deck. The thigh and calf should be pushed toward the floor.
- Extend the right leg slowly while keeping the foot flexed. The bottom of the foot should face the ceiling, and the right leg should be straight with a slight bend in the knee.
- Pull the brace gently until the hamstrings are slightly tense.
- For 10–30 seconds, hold the stretch.
- Repeat the process two or four times more.
If you want to perform the lying hamstring stretch using a wall, this is how to do it:
- Look for an open doorway.
- Lie flat on the ground or on a mat, with your back straight and your left leg completely extended on the concrete. The left leg should be able to fit through the door.
- Lean your right leg against the doorway’s adjacent wall.
- To achieve mild discomfort in the right leg, adjust the distance between the body and the wall.
- For 10–30 seconds, hold the stretch.
- Repeat three times more.
#4. Sitting Hamstring Stretch
This hamstring stretch is particularly beneficial for dancers who overwork their leg muscles without allowing them to recover.
It can be done in three different ways; using a chair or performing the simple sitting hamstring stretch.
Here’s how simple sitting hamstring stretch is done:
- Sit on the ground with your left leg bent at the knee and your foot facing inward to stretch your right leg. The butterfly position is what it’s called.
- Extend the right leg, leaving the knee slightly bent.
- Bend over at the waist while keeping your back straight.
- For 10–30 seconds, hold the stretch.
- Repeat two or three times more.
If you want to perform the sitting hamstring stretch using a chair, this is how to do it:
- Sit with your back straight against the chair’s edge.
- Maintain a flat foot on the concrete.
- Straighten the right leg with the foot on the floor and toes pointing toward the ceiling to extend it.
- For help, bend over at the hips and put your hands on the left knee.
- Check to see if your spine is in a neutral place.
- For 10–30 seconds, hold the stretch.
- Repeat two to four times more.
#5. Inchworm
This classic warm-up routine is ideal for getting ready for more hamstring stretches and warming up for your workout.
One interesting aspect of it is that it also works as a core strengthener.
Steps to perform Inchworm hamstring stretch:
A. Get into a standing position with your feet hip-width apart.
B. Fold over at the hips, touching palms to the floor (bending knees if necessary).
C. Walk hands forward to a high plank position while keeping your core close and your legs straight (but not locked).
D. Take a breather, then reverse the movement by walking hands back to feet and standing to get back to where you started.
You can perform up to 5–10 reps.
#6. Downward Dog Bend & Stretch
Many yoga poses, such as this variation of downward dog, are excellent for improving hamstring mobility.
While downward facing dog is one of the most well-known yoga poses, it is far from easy.
To get you started, here are some new downward dog variants.
A. Begin in a tabletop position on all fours.
B. To transition into downward dog, lift hips up and back while softly straightening legs.
C. Slightly bend all knees and cross the tailbone toward the ceiling. Hold the place for three counts.
D. Stretch legs completely into downward dog by straightening them. Hold the place for three counts.
You can perform up to 5–10 reps.
#7. The Hurdler Hamstring Stretch
The hurdler hamstring stretch is a straightforward exercise that can be performed on the floor.
This one is based on another classic stretch, but with a slight twist that emphasizes hamstring stretching.
Stretch your ribs, hamstrings, inner thighs, and lower back with this pass.
Begin by doing the following:
- Sitting on the floor with one leg straight out in front of you.
- Bend the other leg at the knee and place the sole of that foot against the inner thigh on the opposite side.
- Extend your arms and reach forward over one straight leg while bending as far as possible at the waist.
- Hold this place for a total of ten seconds.
- Allow yourself to unwind.
- Rep with the opposite leg.
#8. Lunging Hamstring Stretch
This adapted lunge is excellent for stretching tight hamstrings and hip flexors on the opposite side.
The hamstring stretch is distinguished by the location of the hips during the standing part of the exercise.
To begin, do the following:
A. Begin with the right leg forward and the left heel raised in a lunge stance.
B. To frame the right foot, lower your palms to the floor. Hold the place for three counts.
C. Gently straighten the right leg and send the hips down, holding the spine long. Hold the place for three counts.
Rep 3–5 times more. Repeat on the other hand.
#9. Moving Low Lunge
Lower your back knee to go even further into your lunges. With this step, you’ll open both the front and back of your hips (as well as your hamstrings).
Most notably, it relieves hip stress, stretches the hamstrings, quads, and groin, strengthens the knees, and improves mental concentration.
To begin, do the following:
A. Begin by lunging forward with your right foot. To step into a low lunge, lower the left knee to the floor.
B. Lean back to sit on the back foot, straightening the right leg while keeping the back toes tucked. Reach the arms out and maintain a long spine. Hold the place for three counts.
C. To extend the left hip flexor, move the hips forward into a low lunge. Hold the place for three counts.
Rep 3–5 times more. Switch sides; repeat
#10. The Towel Hamstring Stretch
Most people have towels for towel stretches, but you can use a strap or belt instead.
Your physical therapist can teach you to do your stretching exercises with household products, and most people have towels for towel stretches.
The Towel Hamstring Stretch is easy to do the towel hamstring stretch. Here’s how to do it:
- Lie down on your back on the cement.
- Keep the ends of a long bath towel in both hands and loop it around your toes.
- Pull on the towel slowly to raise your straight knee. Make sure your knee is straight. The leg that isn’t covered by a towel should be flat on the ground.
- Raise your leg until you feel a stretch behind your calf. A stretch in your calf can also be felt. This is perfectly natural.
- Relax after 15 to 30 seconds of holding.
- On each leg, repeat three to five times.
When doing the towel hamstring stretch, keep in mind that it should feel good; if it hurts, stop immediately and consult with your physical therapist.
Conclusion
I’m guessing your hamstrings would be longer if you do those movements exactly as mentioned.
This isn’t due to any stretching. It’s because you’re using your mind to stretch your hamstrings.
There are a variety of other exercises you can do to lengthen your hamstrings and improve your body’s cooperation. Watch this space for more!
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