4 Stretches for Tight Hamstrings

The hamstrings include three different muscles in the back of the thigh, and run from the hip to the knee. If you’re a runner, your hamstrings probably get tight and sore.

Apply Muscle Butter USA before and after your workout to help rebuild these muscles, and reduce inflammation that leads to tightness and tension.

Here are 4 stretches to help loosen hamstrings:

  1. Lying Hamstring Stretch
    1. Lie flat with legs fully stretched out
    2. Stretch one leg at a time, holding the back of the knee and pulling leg up towards the chest
    3. Straighten the knee until it feels like the muscle is stretching
    4. Hold for 10-30 seconds
  2. Lying Hamstring Stretch With Strap
    1. Lie flat with legs fully stretched out
    2. Stretch one leg at a time, bending the right leg and placing strap across ball of right foot
    3. Hold strap in both hands
    4. Keep left leg extended on floor with foot flex. This pushes the thigh and calf towards the floor.
    5. Slowly extend right leg, keeping the foot flexed. Right leg should be straight with a slightly bended knee, and bottom of foot should face ceiling
    6. Gently pull strap until you feel a stretch in the hamstrings
    7. Hold for 10-30 seconds
    8. Repeat 2-4 times
  3. Lying Hamstring Stretch With Wall
    1. Find open doorway
    2. Lie on flat with left leg extended on floor. The leg should pass through the doorway
    3. Lean right leg against wall next to doorway
    4. Adjust distance between your body and the wall to feel a stretch in the right leg
    5. Hold for 10-30 seconds
    6. Repeat 3 times
  4. Sitting Hamstring Stretch
    1. Sit with left leg bent at knee with foot facing inward. This will stretch the right leg
    2. Extend right leg, keeping the knee slightly bent
    3. Hold for 10-30 seconds
    4. Repeat 2-3 times