The hamstrings are major muscles located at the back of the upper legs. They oppose the quadriceps and they function as knee flexors in dynamic movement. They are working when your knee is being bent. When you sit for long periods of time and do not get much physical activity, the hamstrings can end up getting tight. This, in turn, can increase your odds of developing lower back pain (LBP). To increase your flexibility, there are several steps you can follow.
Step 1
Perform a forward bend. Stand with your feet together and legs perfectly straight. Bend forward at the hips and place your hands in front of your legs. Stop when your knees start to bend and you feel discomfort in your hamstrings. Grab your legs at this location and hold for 30 to 45 seconds. Release, stand back up and repeat three to four times.
Step 2
Do a single leg hamstring stretch. Stand in front of a chair. Place the heel of your right foot on the chair and straighten your leg. Bend your left knee and slightly lower your body toward the ground. Stop when you feel discomfort in your right hamstring and hold for 30 to 45 seconds. Switch sides and repeat. Do 3 to 4 reps for each leg.
Step 3
Do a downward facing dog. Lie on your stomach with your hands directly under your shoulders and your toes curled under your feet. Push your body up in the air and walk your hands back until your hips are approximately 90 degrees. Keep your legs straight and push your weight back towards your heels. Stop when your knees start to bend or you feel an intense stretch in your hamstrings. Hold this position for 30 to 45 seconds and release. Repeat three to four times.
Step 4
Use your hands to stretch your hams. Lie on your back with your legs straight. Lift your right leg up in the air and grab the back of it right under your knee. Pull your leg back towards your body until you feel a stretch in your hamstring and hold for 30 to 45 seconds. Release and switch sides. Do 3 to 4 reps for each leg.
Step 5
Use the wall. Sit on the floor with your back to a wall. Bend forward and slide your lower spine up to the wall until it is in full contact. Straighten your legs and bring your feet together as you simultaneously sit upright. Place your hands next to your body and press your back firmly into the wall. Hold for 30 to 45 seconds, release and repeat three to four times.
Tips and Warnings
- When you do stretches, make sure to take big, deep breaths. Fill your belly with air and slowly exhale. When you do the downward facing dog, make sure you are in bare feet.
Things You'll Need
- Chair
Member Comments