Tight hamstrings often affect athletes and exercisers who speed through their workouts and don't make time to stretch afterward. Failing to properly stretch your hamstrings can lead to stiffness, back pain, and lower-extremity injury, the website Spine-Health, the American Academy of Family Physicians, and the American Academy of Orthopedic Surgeons agree. Regular, safe stretching of the hamstrings can improve mobility, prevent injury, and reduce back pain.
Seated Hamstring Isolation Stretch
Sit on the ground, with your right leg extended out to the side. Pull your left leg in to your body so that your left foot is resting against the inside of your right thigh. Sit with your torso upright and straight. Tip forward at the waist, and reach your right arm toward your right foot. Only reach as far as you can --- stretching is not meant to cause pain. Hold this position for 30 seconds, release slowly, sitting up tall, relax for several seconds, then reach forward toward your toes a second time. Hold for 10 more seconds. Switch legs.
Supine Partner Hamstring Stretch
Grab a friend to help you perform the supine partner hamstring stretch. Lie flat on your back on an exercise mat, your legs fully extended, and your arms at your sides. Your partner should stand at your feet. Lift your right leg off the floor, allowing your partner to hold your heel with one hand, and your shin with the other, supporting your leg, Slowly, your partner will lift your leg up, stopping when you feel the stretch. She will hold your leg in this position, deepening the stretch by lifting your leg according to your instruction. After 30 seconds, your partner should slowly lower your leg to the ground, and perform the same stretch with your opposite leg.
Standing Hamstring Stretch
The standing hamstring stretch is a common stretch, and while safe, it may not be the most practical for individuals with back pain or stiffness. Seated and lying hamstring stretches are often easier to perform, and a better option when you suffer from one of these ailments.
To perform the standing hamstring stretch, stand with your feet several inches apart, knees slightly bent. Hinging forward at the hips, slowly roll your torso down, allowing your arms and head to hang loosely. Only bend as far as is comfortable; it is not necessary to touch your toes. If you need to, bend your knees, and support your body by placing your hands on your thighs. Hold this position for 30 seconds, and slowly roll your body back up to standing, starting at the hips and finishing with your shoulders and neck.
References
- American Academy of Family Physicians: Flexibility Exercise Can Decrease Overuse Leg Injuries
- American Academy of Orthopedic Surgeons: Warm Up, Cool Down and Be Flexible
- American Academy of Orthopedic Surgeons: Hamstring Muscle Injuries
- Spine-Health: Make Your Back Comfortable
- Spine-Health: Specific Hamstring Stretches for Back Pain Relief
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