The hamstring is a group of three muscles that run up the back of your thigh and long periods of sitting at a desk or in a car may be the reason these muscles are feeling so tight.
Hours spent sedentary are near enough unavoidable, therefore so is that stiffness in the back of your legs. So how can we fix or at least alleviate this tightness, therefore allowing you to perform at your best both in and outside the gym.
The Best Stretches For Hamstring Injuries
Stretching is a must if your feeling a twinge or strain in your hamstring, keeping these muscles loose is essential to avoid injury or further pain. And stretches should be done two or three times a week to help with any tightness.
Lying Hamstring Stretch
The lying hamstring stretch is performed by lying on your back with legs straight. Lift one leg off the floor, keeping it straight, until you feel a gentle stretch in the hamstring. You can place your hands behind your hamstring or your calf to pull your leg closer to your chest, as long as the stretch does not become painful.
Hold for 15-30 seconds, then switch legs. Repeat twice per leg while trying to make sure both your hips and lower back stay firmly on the floor to avoid bouncing.
Seated Hamstring Stretch
The seated hamstring stretch is done by sitting on the floor with your legs extended straight infront of you. Lean forward from your hips while trying to reach towards your toes and keeping your back straight. Hold the stretch for 15-30 seconds and repeat twice per leg.
Seated Hamstring Stretch With a Chair
Start by placing two chairs facing each other and sit on one chair while extending your right leg onto the other chair. Keep your left leg flat on the floor.
Lean forward to reach your right toe until you feel a stretch in your hamstring. Hold for 10 to 30 seconds and repeat on the left leg. Repeat this twice for each leg.
The Best Yoga Positions For Hamstring Injury
Yoga positions can also be really beneficial for reducing tightness in your legs and improving flexibility and mobility. Give these stretches a try.
Downward Dog
The Downward Dog pose begins on all fours, then lifting your knees off the floor while sending your tailbone up towards the ceiling.
Slowly straighten your legs, but if your hamstrings are tight, you can keep them slightly bent. Maintain a straight spine throughout the pose. Hold the position for a few breaths, or 10-15 seconds.
Standing Forward Bend
Begin by standing straight with feet hip-width apart and arms by your sides and hinge forward at the hips, keeping your back and legs straight. Allow your hands to reach for the floor if they can and relax your head and neck, feeling the stretch along the back of your legs.
Hold for 15 to 30 seconds, and repeat two to three times as feels most comfortable.
