How To Stretch Your Hamstrings The RIGHT Way [WORKS FAST!], by Tone and Tighten on YouTube. 11 min 33 s.
- Video length
- 11 min 33 s
- Time to do it
- 15 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Sit on the floor with your legs straight and place a foam roller under the back of one thigh.
Roll slowly from just below your buttock to just above the back of your knee, pausing on tender spots for 20 to 30 seconds.
If you do not have a roller, sit on a chair and press a softball or lacrosse ball into the back of your thigh, working the same area.
Lie on your back and loop a strap or towel around one foot. Keep the knee straight and pull the leg toward you until you feel a stretch behind the thigh.
Hold the strap stretch for 30 seconds, breathing slowly, then switch legs.
Sit with one leg straight and the other bent. Hinge forward from the hips over the straight leg with a flat back and hold for 30 seconds.
Stand and place one heel on a low step with the knee straight. Lean forward from the hips until you feel the stretch, then hold for 30 seconds.
Repeat the stretches for two to three rounds per leg, and stop if you feel sharp pain or tingling.
Tips and common mistakes
Warm up with a five minute walk first, since stretching a cold muscle is less effective.
Keep your back flat when you hinge forward instead of rounding it, so the stretch stays in the hamstring.
Do not bounce in the stretch. Hold it steady and breathe out as you sink deeper.
See a doctor or physical therapist if tightness comes with sharp pain, numbness or a recent injury.
Questions
How often should I do these hamstring stretches?
Aim for most days of the week, once or twice a day. Hold each stretch about 30 seconds and repeat two to three times per leg.
Can I stretch without a foam roller?
Yes. A softball, baseball or lacrosse ball works for the release step, and a towel or belt replaces a stretching strap.
Why do my hamstrings feel tight?
Long periods of sitting with bent knees can shorten the muscles over time. Regular stretching and movement breaks help reverse that.
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.
