Fix Your Tight Hamstrings - 10 Minute Hamstring Stretches!, by Jessica Valant on YouTube. 9 min 45 s.
- Video length
- 9 min 45 s
- Time to do it
- 10 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Warm up for a minute or two with a short walk or gentle marching in place so your muscles are not cold before you stretch.
Lie on your back with both knees bent and feet flat on the floor. Let your shoulders and neck relax.
Straighten one leg toward the ceiling and hold behind the thigh with both hands. Keep the other foot flat.
Gently pull the raised leg toward you until you feel a stretch behind the thigh. Hold for 20 to 30 seconds and breathe.
Bend and straighten the raised knee slowly 8 to 10 times while keeping the thigh still. This works the hamstring through its range.
Lower the leg, switch sides, and repeat the hold and the knee bends on the other leg.
Sit with one leg straight and the other bent. Reach toward the toes of the straight leg and hold for 20 to 30 seconds.
Finish with a standing forward fold, knees slightly bent, hanging for 20 to 30 seconds, then roll up slowly.
Tips and common mistakes
Stretch to a mild pull, not pain. Stop if you feel sharp pain, numbness or dizziness.
Keep breathing slowly instead of holding your breath, which makes muscles tighten.
Do the routine most days rather than one long session a week for better results.
Check with a doctor first if you have a recent injury, back problem or are pregnant.
Questions
How often should I do these hamstring stretches?
Aim for most days of the week, once or twice a day if you sit a lot. Tight hamstrings take a few weeks of regular stretching to loosen.
Can I do this routine if I have lower back pain?
Gentle hamstring stretches often help, but stop if the pain gets worse or spreads down your leg. See a doctor or physiotherapist if it continues.
Do I need any equipment?
No. A mat or carpet is enough. A towel or strap around your foot can help if you cannot reach your leg with your hands.
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.
