How To Help Tight Hamstrings

The hamstrings refer to three different muscles in the back of the thigh that run from the hip to the knee. This muscle group helps us walk, run, and jump.

The hamstrings are very susceptible to injury, and people who participate in sports that involve running or sprinting are prone to developing tightness or injury in these muscles.

In combination with a sedentary lifestyle, short term changes in activity levels.

It’s important for you to have your leg assessed, as the sciatic nerve that runs down the posterior leg may mimic tightness in the hamstring.

Stretching will help people avoid strains and muscle tears. But typically what people assume is tightness is actually weakness or irritation of the hamstring muscle groups.

If indeed the muscles are truly tight and have lost length, hamstring stretches may be indicated. Try these below!

Sitting Hamstring stretch

1. To stretch the right leg, sit on the ground with the left leg bent at the knee with the foot facing inward. This is called the butterfly position.
2. Extend the right leg, keeping it slightly bent at the knee.
3. Bend forward at the waist, making sure to keep the back straight.
4. Hold the stretch for 10–30 seconds.
5. Repeat two to three times.

Standing hamstring stretch

1. Stand upright with the spine in a neutral position.
2. Place the right leg in front of the body with the foot flexed, the heel pushed into the ground, and the toe pointing toward the ceiling.
3. Slightly bend the left knee.
4. Gently lean forward and place the hands on the straight right leg.
5. Keep a neutral spine.
6. Hold the stretch for 10–30 seconds.
7. Repeat two to four times.

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