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7 Hamstring Stretches for Every Level Easy and Advanced Exercises

hamstring stretch

Do you often feel tightness in your hamstring muscles? This can be a common problem, especially if you sit at a desk all day. In this blog post, we will give you 7 hamstring stretches for every level. Whether you are just starting or are an experienced athlete, we have the perfect stretch for you!

Easy hamstring stretches for beginners:

1) Standing Hamstring Exercise With Chair

A blue and white dress

Sit on the edge of a sturdy chair. Flex one foot and place it on the floor, keeping your leg straight. Lean forward slightly and press into your right heel to feel a deeper stretch in your left hamstring muscle. Hold this position for 30 seconds before switching sides. Repeat three times per side.

2) Lying Stretch

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Lie down on your back with both legs extended out flat onto the floor in front of you, perpendicular to your torso (right angle). Bend one knee so that it is resting comfortably against the other thigh or calf muscle; keep this leg as close to you as possible while maintaining comfort during the exercise. With an exhale, flex the leg that is extended out straight and lift it towards your face. You should feel a hamstring; maintain this stretch while also pressing into the sole of your foot with both hands, pulling your hamstring muscle closer to you as you exhale. Hold for 30 seconds before releasing back down to the floor slowly, then repeating on the other side. Repeat three times per side.

3) Table Stretch

Sit on the floor with both legs extended straight out in front of you and flexed; place your hands behind your body, palms down on the ground, next to each leg. With an exhale, press into your palms while lifting one leg off the ground several inches (avoid hyperextending this movement). Hold this hamstring stretch position for 30 seconds before releasing it slowly back down onto the floor; repeat three times per side.

4) Pigeon Pose

This yoga exercise is great for lengthening the hamstring muscles. Start in a low lunge position with your right leg forward and left leg back. Lower your left knee to the ground and slide your right foot over towards your left hand. Place your left ankle on top of your right thigh and flex your left foot. You should feel a stretch in your hamstring and glute muscles. Hold for 30 seconds before switching sides.

5) Hamstring Exercise on All Fours

Start on all fours with hands directly below shoulders and knees hip-width apart; tuck your toes under then press into Hands and Feet to lift your knees off the floor. Exhale deeply while stretching one hamstring at a time (keeping the other hamstring neutral) by pushing this hamstring muscle towards your heels and away from your hips. Hold for 30 seconds before releasing it slowly, then repeat three times per side.

6) Supine Hamstring Exercise

Lie on your back with both legs extended out flat onto the floor in front of you; bend one knee so that it is resting comfortably against the other thigh or calf muscle; keep this leg as close to you as possible while maintaining comfort during the exercise. With an exhale, flex both knees/legs and use bent knees/legs to pull them into your chest; interlace fingers behind thighs or calves, creating leverage to deepen the stretch. Hold for 30 seconds before releasing back down to the floor slowly, then repeating on the other side. Repeat three times per side.

7) Seated Hamstring Exercise

Sit tall with both legs extended straight out in front of you and flexed; place your hands behind your body, palms down on the ground, next to each leg. With an exhale, press into your palms while lifting one leg off the ground several inches (avoid hyperextending this movement). Have a friend help you hold onto your ankle as you slowly hinge forward at the hips, keeping your legs straight throughout this exercise. Try not to round your upper spine or arch excessively in your lower lumbar spine; instead, fold from only where it is comfortable to do so at the hips. Once you feel hamstring tightness, stop hinging forward and hold for 30 seconds before standing back up slowly with a deep inhale. Repeat three times per side.

Conclusion

Hamstring stretches are a great way to improve flexibility and reduce tightness in the hamstring muscles. By using these seven hamstring exercises, you can find the perfect one for your level of experience and needs. Remember to always listen to your body and stop if you feel any pain! Happy stretching!

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