Is Stretching Enough for your Tight Hamstrings?
And the quick answer is, “NO.”
You probably have stretched out your hamstrings and got temporary relief but not long-term relief.
CLICK HERE to watch the YouTube video.
If you have tight hamstrings, you need to do two other things, other than stretching. You keep on doing the stretching but you need to sandwich it with these two other exercises.
I got Orsy to demonstrate.
#1 – Foam Rolling
She is rolling the foam roller from her sit bones down to just above her knee and back. She is working throughout the whole hamstring area. She can start with both legs at the same time. She can progress to one leg at a time. Perform one set of 5 repetitions and then progress up to 10 repetitions.
When we are foam rolling, we are relaxing the hamstring muscle. We are working on the tension in the muscle. We are also helping when it comes to circulation and working on improving the tissue quality in the hamstrings.
#2 – Leg In The Air Hamstring Stretch
Bend your knees, straighten your leg out and then bring your leg up above. We are stretching the hamstring area. Hold the end position for 20 seconds and do it twice on each side alternating back and forth. We are looking for a light stretch. With this hamstring stretch, we are lengthening the muscle.
#3 – Single Leg Bridge Exercise
If you have a more stable pelvis, core, and back there will be a decreased tension and tightness that you need in your hamstrings.
The leg is straight, bridge up your body and then come back down. Focus on controlled movement. Perform 10 repetitions starting with one set on each side. You can progress to 2 or 3 sets and target the strengthening of the hamstrings and glutes. We are working on rotational stability. If we work on that rotational part, we will increase the stability in the hip, core, and back which will decrease the need for the hamstrings to be tight to stabilize those areas.
There you go! If you have tight hamstrings, attack them in three ways. Do Foam Rolling, then perform Stretching, and then make sure you are doing more unilateral Core Stability work.
If you want to permanently get rid of your stubborn hamstring injury, then check out the Hamstring Injury Solution program here:
Rick Kaselj, MS