Key Hamstring Stretches

The hamstrings play a crucial role in many daily activities, such as, walking, running, jumping, and controlling some movement in the trunk. In walking, they are most important as an antagonist to the quadriceps in the deceleration of knee extension

Most low back pain and sciatica problems will benefit from a regular routine of hamstring stretching. Tightness in the hamstrings places increased stress on the low back and often aggravates or even causes some of the conditions that lead to low back pain and/or sciatica pain.

The hamstrings are a group of three muscles (Biceps Femoris, Semitendinosus & Semimembranosus) located in the back of the thigh. They run from the pelvis down to the knee, and help bend the knee and extend the hip. Because most daily activities including sitting do not stretch the hamstrings, they are often overly tight and specific stretching exercises are needed to keep them healthy and extended.  In addition strenuous exercises often contributes to tight hamstrings.

Stretching your hamstrings before and after working out helps alleviate pain and tightness. Back pain sufferers and those with stiff knees will also benefit from a regular stretching routine.

Tight hamstrings are a common finding in most people. However, you can do easy exercises to increase your hamstring length. Learn four easy exercises and be on your way to a more limber lifestyle.

Stretch 1
Sit on the floor with both legs out straight.
Extend your arms and reach forward by bending at the waist as far as possible while keeping your knees straight.
Hold this position for 10 seconds.
Relax.
Repeat.

Stretch 2
Sit on the floor with one leg out straight.
Bend the other leg at the knee and position the sole of that foot against your opposite inner thigh.
Extend your arms and reach forward over the one straight leg by bending at the bending at the waist as far as possible.
Hold this position for 10 seconds.
Relax.
Repeat with the other leg.

Stretch 3
Stand and cross your right foot in front of your left.
Slowly lower your forehead to your right knee by bending at the waist.
Keep both knees straight.
Hold this position for 10 seconds.
Relax.
Repeat by crossing your left foot in front of your right.

Stretch 4
Stand one foot from a wall and place your hands on the wall at shoulder height, shoulder-width apart.
Take a step back with one leg while pushing into the wall.
Keep your back straight and press your heels into the floor.
Hold for 10 seconds.
Step forward and repeat with the other leg.

Remember massage can help release tight hamstrings.