How to stretch your hamstrings without hurting your back, by Upright Health on YouTube. 6 min 42 s.
- Video length
- 6 min 42 s
- Time to do it
- 10 minutes
- Difficulty
- Easy
- Steps
- 6
What you need
Steps
Warm up for 5 minutes with a brisk walk or easy cycling. Warm muscles stretch more comfortably and are less likely to complain.
Lie on your back and loop a towel around one foot. Keep the other knee bent with that foot on the floor. Straighten the raised leg until you feel a mild stretch behind the thigh. Hold 20 to 30 seconds.
Stand an arm's length from a wall with both palms on it. Step one foot back and hinge from the hips with a flat back. Stop at a mild stretch in the back leg. Hold 20 to 30 seconds.
Place one heel on a low chair or bench. Keep that leg straight and your back flat. Hinge forward from the hips until you feel a gentle stretch behind the thigh. Hold 20 to 30 seconds.
Switch sides and repeat each stretch two or three times. Move slowly and breathe normally. Do not bounce or push into sharp pain.
Check your form in a mirror or with your phone camera. Your lower back should stay flat and your ribs should not flare. If your back rounds, reduce the range of motion.
Tips and common mistakes
Stretch after a warm shower or light activity, when your muscles are already warm.
A mild pull is enough. Sharp or shooting pain means you have gone too far.
Keep the back leg's knee softly bent if straightening it makes your lower back round.
Skip stretching and seek advice if you have numbness, tingling or pain that shoots down the leg.
Questions
How long should I hold each hamstring stretch?
Hold each one for 20 to 30 seconds and repeat two or three times on each leg. Move into the stretch slowly.
Why does my back round when I stretch?
Your hamstrings may be tight or you may be reaching too far. Bend the knee slightly or reduce the range until you can keep a flat back.
Can I stretch hamstrings every day?
Yes, gentle daily stretching is usually fine. Use mild tension, not pain, and take a rest day if you feel sore.
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.
