Exercises like running or sprinting, lifting heavy weights, or squats can make you prone to hamstring injuries. You can loosen tight hamstrings through stretching to improve your flexibility and mobility, and even reduce back pain. Here's how to loosen tight hamstrings through stretching, how often you should do them, and when you should also consider massage therapy. There are plenty of stretches that help loosen hamstrings. You can try each of the following one after another to form a hamstring stretch routine.
With a toe touch stretch it's important to keep your feet firmly on the ground the whole time. For the standing hamstring stretch you'll need an elevated surface. Test your balance with the seated hamstring stretch with squats. For a relaxing, easy stretch try the hamstring stretch while lying down. For a little extra, use a towel while doing the hamstring stretch while lying down. It depends on the kind of physical activity you're about to do and how your body feels.
If you're about to do an upper body workout or go for a light walk outdoors, it's generally fine to skip the hamstring stretch if you feel like it. However, "if your workout for the day is leg or lower-body focused, I'd recommend incorporating at least one hamstring stretch into your warmup routine," says Ruhe.
If your muscles feel tight, that may be a sign that you should stretch them before your workout. According to Ruhe, stretching out your hamstrings regularly can increase your range of motion, which, in turn, can help you maximize your workout to be more effective and less uncomfortable.
If you experience chronic hamstring tightness, had a previous hamstring or lower body injury, or you just feel that something is off, you should see a physical therapist, says Ruhe. Massage therapy can reduce stress and pain, which may relieve some of the tightness you feel in your hamstrings.
However, it's still important to stretch regularly to build mobility. An important part of this technique is to avoid rounding the lower back; instead, fold forward at the hip. The degree of the stretch is varied by the placement of the leg in a seated hamstring stretch.
Stretching the hamstrings along the edge of a bed or bench is easy and helps maintain stability in the lower back and pelvis. The advanced seated hamstring stretch provides a deeper stretch for the hamstring muscles and can be done using two chairs.
Stretching the hamstrings while standing may provide a deeper stretch, so they must be performed with caution and using correct posture, especially for beginners. Once learned, these stretches can be performed at any place and do not require a chair or other assistive devices. Perform this stretch while standing near a step, stair, or raised surface by following these steps:.
Stretching while standing may provide a deeper hamstring stretch. At all times, it is essential to avoid the common error of rounding the lower back while bending forward. Instead, fold forward at the hips. With a little tender loving care and some regular stretching, you can keep your muscles loose and ready for action. Try to incorporate different stretches into your routine about three times each week. Ease into stretches gently.
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