Tightness in the hamstrings is caused by lack of flexibility and strength in the muscle group. By improving circulation and lengthening the muscles, you'll feel immediate relief. Try a few simple stretches and yoga poses daily and you'll be feeling relaxation soon.
Legs Up The Wall
By simply lying down with your legs up the wall, you'll feel immediate relief in the hamstrings. This calms down the nervous system and brings an increase in circulation to the area. Yoga Journal recommends staying in this position for five to 15 minutes to receive the benefits. It will also relieve cramping in the back of the legs and the feet, calm the mind and stretch the spine.
Downward Facing Dog
In most yoga classes, you'll see this pose at least once. With your feet hip width distance apart and hands shoulder width distance apart, form a V-shape with your body. Make sure to press the part of the palm closest to the thumb firmly into the ground to save your wrists. Bend your knees slightly, move the chest closer to the legs without moving the legs or hands, and then straighten your legs as much as you can. The legs may not be fully straight, but you'll feel a better stretch. According to Yoga Site, this pose will relieve hamstring tightness and increase flexibility.
Head on Knee Pose
According to B.K.S. Iyengar, the head on knee pose has a dynamic impact on the body and has many benefits. It stretches the spine, which will ease the stiffness in the back of your legs. It will also increase the flexibility of the hamstrings. Start in a seated position, bend the right knee and bring the right foot to touch the inner thigh of the left leg. Stretch the left leg out in front of you and bend forward from the hips. Hold for 30 to 60 seconds and repeat on the other side.
Additional Stretches for Hamstrings
According to Leslie Kaminoff in Yoga Anatomy, there are several yoga poses that will lengthen and strengthen the hamstrings to ease muscle soreness and increase flexibility. Try poses like standing forward bend, chair pose, standing big toe hold, dancer's pose, warrior one, warrior three, extended side angle pose, triangle pose and wide stance forward bend.
References
- "Yoga, The Path to Holistic Health"; B.K.S. Iyengar; 2001
- Yoga Journal: Legs-Up-The-Wall Pose
- Yoga Site: Yoga Postures
- "Yoga Anatomy"; Leslie Kaminoff; 2007
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