Exercises For Tight Hamstrings

According to Gray Cook, who is a physical therapist and founder of the Functional Movement Screen, tightness in the hamstrings is often caused by weak hips. When the buttocks and other hip muscles are weak, the hamstring takes over their jobs in addition of doing its function. When the hamstrings are stretched, they feel tight because they are fatigued. Therefore, you can alleviate tight hamstrings by both stretching your tight areas and strengthening your hips.

Touch Toe Squat

This exercise sequence increases the strength in your spine, trunk and hips and improves your posture. The movement patterns takes your hips and legs in a full range of motion in the sagittal plane and retrains your brain how to activate your core and hips to generate strength and movement.
Stand with your feet shoulder-width apart and your toes pointing forward in front of a step, phone book or a similar platform that you can put your hands on. Raise your arms above your head and bend forward to place your palms on the platform, exhaling as you do so. While pushing down with your hands, lower your butt into a deep squat while keeping your spine tall. Hold for a few deep breaths. Then raise your arms above your head and push yourself up.
Once you feel hips and trunks working, you may feel tension in your hamstrings easing up.

Standing Hip Flexor Stretch

This exercise pattern stretches your hip flexors in three dimensions and strengthens your buttocks. As your buttocks get stronger and your hip flexors get less tight, the condition increases your hip strength and mobility, which will ease tension in your hamstrings.
Stand with your left leg in front of the other with your toes pointing forward. Raise your right arm up and push your pelvis forward by tightening your right buttock and shifting your weight forward. Each time you feel a stretch, hold for three to four deep breaths. Then bend laterally to the left with your right arm over your head and place your left arm on your left knee for balance. Twist slowly to your right while maintaining the lean and feet positions. When you are done stretching, reverse the movement and repeat on the other side.

Hamstring Stretch

This series stretches your hamstrings and adjacent muscles and connective tissues in different directions. This should be done after a workout to ease tension in your hamstrings.
Lie on your back with your left leg bent and your left foot on the ground. Raise the other leg up and grab the back of the leg just behind the knee. While stretching, flex your foot so that your toes are pointing toward you nose. To increase the stretch, bring the leg close to your chest with each exhalation.
Then bring your leg away from the midline of your body toward your right shoulder. You should feel the stretch in your medial hamstrings and inner thighs. Repeat the stretch method.
Finally bring your leg toward the midline of your body and repeat the stretch method.