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Physical Therapist Exercises for Tight Hamstrings

Apr 21, 2011 | By Jessica Wellons
Physical Therapist Exercises for Tight Hamstrings
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The hamstring consists of three muscles that originate at the bottom of the pelvis, cross at the knee joint and extend to the lower legs. These muscles promote trunk stability, knee flexion and hip extension by moving the thigh backward, relative to the torso. Tight hamstring muscles increase your injury potential in activities that require a significant amount of speed, agility and power. It also increases stress on the lower back by limiting pelvic movement, causing postural and back problems, according to SportsInjuryClinic.net. Your physical therapist will recommend exercises to stretch and strengthen these muscles, restore flexibility and range of motion and reduce your injury potential.

Standing Hamstring Stretch

Tight hamstrings can be stretched by standing upright. Standing upright, bring the leg that needs to be stretched in front of the unaffected leg and ensure that the knee remains straight. Bend the knee of the unaffected leg, place both hands on the thigh of the bent knee and lean forward from the hips. Continue to tilt your pelvis forward until you feel a stretch in the back of your thighs. Hold this position for 30 seconds and relax. Perform one set of 10 repetitions once daily to promote flexibility and range of motion in the pelvis and legs.

Seated Hamstring Stretch

Hamstring muscles are essential in controlling power movements, such as running and jumping, and should be properly stretched before sporting activities such as soccer, basketball or sprinting. Stretching the hamstrings increases your performance and decreases your vulnerability to muscle strains. Sit on a firm surface and extend your right leg in front of you. Bend the opposite knee and bring the sole of your left foot next to the inside of your right leg. Bend forward at your hip joint and reach toward your right foot. Continue this forward extension until you feel a stretch in your hamstrings. Hold this position for 30 seconds and relax. Repeat this exercise on the opposite leg. Perform one set of 10 repetitions daily to maintain flexibility in your legs, prevent muscle strains and reduce your injury potential.

Wall Hamstring Stretch

Lie supine, or backward, near the corner of a wall with your buttocks against the wall. Lift and place your left leg against the wall, ensuring that your left heel is against the wall. Continue to straighten your left leg until you feel a stretch along the back of your left thigh, says MayoClinic.com. Hold this position for 30 seconds and relax. Repeat this stretch on the opposite leg, and perform one set of 10 repetitions to stretch the hamstring muscles, restore pelvic mobility and reduce stress on the lower back.

Hang Over Hamstring Stretch

Stand upright with your legs at shoulder width. Relax your shoulders and neck, slightly bend your knees and bend forward at your hip joint. Continue this forward extension by bringing both hands to the ground. You should feel a gentle stretch along the back of your thighs. Hold this stretch for 30 to 60 seconds, and slowly return to the starting position. Perform one set of 10 repetitions to stretch tight hamstrings and maintain mobility and range of motion in your pelvis and knees.

References

Article reviewed by Eric Lochridge Last updated on: Apr 21, 2011

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