Hamstring Stretches for Flexibility – 5 Exercises (10 Min), by Doctor O'Donovan on YouTube. 12 min 42 s.
- Video length
- 12 min 42 s
- Time to do it
- 10 minutes
- Difficulty
- Easy
- Steps
- 7
What you need
Steps
Lie on your back and do a straight leg raise on each side. Keep the knee straight and lift the leg slowly until you feel a gentle stretch, then lower it.
Lie on your back with knees bent and feet flat. Squeeze your glutes to lift your hips, hold briefly, then lower slowly. Repeat 10 to 15 times.
Lie on your side with knees bent and feet together. Keep your feet touching and lift the top knee like a clamshell, then lower. Do 10 to 15 reps per side.
Loop a towel around one foot and lie on your back. Keep the leg straight and use the towel to draw it gently toward you. Hold 20 to 30 seconds, then swap legs.
Sit on the edge of a chair and straighten one leg with the heel on the floor. Hinge forward from the hips until you feel a stretch, hold 20 to 30 seconds, then switch.
Stand tall and place one heel on the floor in front of you with the toes up. Keep your back straight and lean forward slightly from the hips. Hold, then swap legs.
Practise a standing hip hinge. Push your hips back with a flat back and soft knees, then return to standing. Repeat 10 to 15 times to train safe bending.
Tips and common mistakes
Stretch only to a gentle pull, not to pain, and stop if you feel sharp pain or numbness.
Breathe steadily and avoid bouncing, which can make the muscle tighten instead of lengthen.
Do the routine most days for a few weeks, since flexibility builds slowly with regular practice.
Check with a doctor or physiotherapist first if you have a recent injury or ongoing back or leg pain.
Questions
How often should I do these hamstring stretches?
Aim for most days of the week, or at least three or four times. Short, regular sessions work better than one long stretch once a week.
How long until I can touch my toes?
It varies from person to person and depends on how often you stretch. Many people notice easier bending within a few weeks of daily practice.
Can I do this routine if I sit at a desk all day?
Yes, it is designed for people with tight hamstrings from long sitting. The chair stretch and hip hinge are easy to fit into a work break.
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.
