How to Stretch Your Tight Hamstrings, Safely, by Margaret Martin, Physical Therapist on YouTube. 14 min 50 s.
- Video length
- 14 min 50 s
- Time to do it
- 15 minutes
- Difficulty
- Easy
- Steps
- 9
What you need
Steps
Lie on your back on a mat with both legs straight. This lying position keeps your spine supported while you stretch, so you do not round your lower back.
Test your flexibility. Lie on your back and lift one straight leg toward the ceiling as far as it goes without bending the knee or lifting the hip. Note how close it gets to vertical.
Stretch your calves first if they feel tight. Stand facing a wall, hands on it, and step one foot back with the heel down and knee straight. Hold about 30 seconds per side.
Try the distal hamstring stretch. Lie on your back, loop a strap around your foot and raise the straight leg until you feel a stretch behind the knee and lower thigh. Hold 30 seconds.
Try the proximal hamstring stretch. Lie on your back and raise the straight leg, keeping the other leg flat on the floor. You should feel the stretch higher up, near the sit bone. Hold 30 seconds.
If your hamstrings are very tight, keep the raised knee slightly bent and use the strap to hold the leg where the stretch is mild. Breathe and hold 30 seconds.
If you are moderately tight, straighten the knee more and bring the leg closer to your body until you feel a clear but comfortable pull. Hold 30 seconds.
If you are less tight, raise the leg closer to vertical and gently pull with the strap for a deeper stretch. Hold 30 seconds, then switch legs.
Finish with the relaxed hamstring stretch. Lie on your back, bend one knee and slowly straighten it toward the ceiling, letting the stretch build gently. Repeat on both sides.
Tips and common mistakes
Stretch to a mild pull, not pain. Sharp or shooting pain means you have gone too far.
Keep your lower back flat on the floor and your other leg straight to get a true hamstring stretch.
Stretch tight calves first, because tight calves limit how far you can raise your leg.
Breathe slowly and avoid bouncing, which can trigger the muscle to tighten.
Questions
How often should I stretch tight hamstrings?
Aim for most days, holding each stretch about 30 seconds and repeating two to three times per leg. Consistency matters more than long sessions.
Should I feel the stretch behind my knee or near my hip?
Both are normal. The distal stretch targets the lower hamstring near the knee, and the proximal stretch targets the upper part near the sit bone.
Can I stretch if I have back pain?
Lying stretches are gentler on the spine, but check with your doctor or physiotherapist first if you have an existing back 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.
