Give me just 7 minutes, and I’ll FIX Your Tight Hamstrings…, by Oscar Moves on YouTube. 7 min 16 s.
- Video length
- 7 min 16 s
- Time to do it
- 7 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Warm up for a minute with gentle marching on the spot and slow hip circles. Cold muscles resist stretching, so never start with a deep hamstring stretch.
Lie on your back and loop a towel around one foot. Keep the other leg bent with the foot flat on the floor.
Raise the strapped leg until you feel a mild stretch behind the thigh. Keep the knee softly bent, not locked straight.
Hold for 20 to 30 seconds while breathing slowly. Stop at the first point of tension, not pain.
Lower the leg and repeat on the other side. Do two rounds per leg.
Sit on the edge of a chair and straighten one leg with the heel on the floor and toes pulled up. Hinge forward from the hips until you feel the stretch.
Hold 20 to 30 seconds, then switch legs. Keep your back flat rather than rounding it.
Finish with a standing hip flexor stretch: step one foot back, tuck the pelvis and hold 30 seconds per side.
Tips and common mistakes
Stretching harder is not the fix. If a stretch hurts, back off and keep the knee slightly bent.
Do the routine daily, especially after long sitting, rather than one long session per week.
Breathe out as you sink into each stretch. Holding your breath makes muscles tighten up.
Stop and see a physio if you feel sharp pain, numbness or tingling down the leg.
Questions
Why are my hamstrings still tight when I stretch every day?
Stiff hips and a stiff lower back often limit the stretch, so the hamstrings never get the range they need. Adding hip and glute work usually helps more than pulling harder on the leg.
How often should I do this routine?
Once a day is a good target, and it is fine to do it after a walk or workout when muscles are warm. Give it two to three weeks of consistency before judging results.
Can I do this if I have lower back pain?
Gentle versions are usually fine, but keep the movements small and stop if pain spreads. Check with a doctor or physio if your back pain is ongoing.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
