Fix TIGHT Hamstrings & Lower Back Pain | 2 SIMPLE Exercises, by Positive Motion Health on YouTube. 13 min 51 s.
- Video length
- 13 min 51 s
- Time to do it
- 15 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Check your hip hinge first. Stand and place your hands on your hip bones. Push your hips back while keeping your back flat, then stand tall again.
Notice if you bend from your lower back instead of your hips. Practise the hip hinge until your back stays straight and your hips do the moving.
Start exercise one, the modified good morning. Stand with feet hip width apart and knees slightly bent.
Push your hips back and hinge forward with a flat back until you feel a stretch in the back of your thighs. Keep your core braced.
Squeeze your glutes to stand back up. Move slowly and repeat for 8 to 12 controlled reps.
Move to exercise two, the advanced clamshell. Lie on your side with knees bent and hips stacked.
Keep your feet together and lift the top knee open like a clamshell. Do not roll your hips back.
Lower the knee slowly and repeat 10 to 15 times, then switch sides.
Tips and common mistakes
Stop stretching your hamstrings hard if they cramp easily, since the tightness often comes from the hips and core.
Keep your back flat during the good morning and let your hips move, not your spine.
Do the exercises slowly and breathe, because rushing lets other muscles take over.
Use these moves during daily tasks like getting out of a chair to build better movement habits.
Questions
How often should I do these exercises?
Aim for a short session most days, such as once in the morning or evening. Consistency matters more than long workouts.
Will stretching my hamstrings help?
Static stretching alone often gives only short term relief. These exercises target hip strength and control, which the video says gives lasting change.
Can I do these if my lower back hurts right now?
Move gently and stop if pain gets worse. See a doctor or physiotherapist if the pain is sharp, spreads down your leg or follows an injury.
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.
