4 Easy Stretches to Loosen Up Your Hamstrings

Last week, my wife and I went to our first black-tie gala.

It was interesting to be in a room full of people who were all dressed up. The last time I remember being in a setting like this was during my wedding.

black-tie-gala

It was a good experience, and we’ll see if I’ll ever go to one again.

Today, I will share a few stretches that you can do if you have tight hamstrings.

Enjoy.

CLICK HERE to watch the YouTube video.

I got Jenna  to demonstrate the exercises.          

#1 – Walk Outs

From a standing position, squat down and walk your hands out into a semi-plank position. Walk back into a pike position, to a point where you are getting a stretch in the hamstrings. This stretch may also carry on in the glutes.

1-the-walk-outs

Walk Outs

This is a dynamic stretch, working on moving to a point where you are feeling a light stretch.

Perform one set of 5 reps in a smooth, controlled movement, coming to a good stop of 2- to 3-second hold at the end with a light intensity.


#2 – Deep Squat Into a Forward Fold

From a standing position with your feet slightly wider than hip-width apart, move into a deep squat position. Grab the front of your toes and bring your hips up, straightening out the legs. Go to the point where you are feeling a stretch in the hamstrings, and then offload back to the starting position and repeat.

2-deep-squat-into-a-forward-fold

Deep Squat Into A Forward Fold

This dynamic stretch at the hamstrings might be carried on into the glute area.

Perform one set of 5 reps in a smooth, controlled movement, with a good stop of 2 to 3 seconds at the end with a light intensity.


#3 – Rocking Half Lunge

Moving into the lunge position, straighten out your leg and then bend forward to increase the intensity. Offload that bend again going into the 90-90 position, then move back into the hamstring stretch again. You can bend forward to the waist to intensify the stretch and then offload it again back into the hamstring stretch.

3-rocking-half-lunge

Rocking Half Lunge

This is a dynamic stretch that works on the hamstrings.

Perform one set of 5 reps in a smooth, controlled movement, with a good stop of 2 to 3 seconds at the end with a light intensity.


#4 – Hamstring Stretch With Band

Lie on your back on the floor. Loop the tubing around your left foot with your knee extended. The opposite, or right leg is bent. With your left leg in the air, pull the tubing towards you and stretch out the leg as much as you can to target the hamstring area that might carry on into the glute.

4-hamstring-stretch-with-bandHamstring Stretch With Band

This is a static stretch of hamstrings and glutes.

Perform one set of 2 reps, alternating back and forth with a 20-second hold and light intensity targeting the hamstring and glute area.

Give those four stretches a go to improve the flexibility of your hamstrings.

Take care!

Rick Kaselj, MS

If you want to get rid of your stubborn hamstring injury once and for all, then click here to check out the Hamstring Injury Solution program.