Hamstring Stretch

Hamstring Stretch is an important exercise to increase flexibility in the back of the thigh (hamstrings), as well as to relieve stiffness and tension after activities such as running or prolonged sitting. This stretch also helps improve mobility in the legs and lower back, which can prevent injuries.

Correct Technique

How to perform a simple Hamstring Stretch:

1. Start standing or sitting with your feet stretched out in front of you, and keep your back straight.
2. Breathe in, and as you breathe out, gently bend forward from the hips. Keep your back long and stretch your hands towards your feet.
3. If you can't reach the feet, you can hold around the ankles or calves.
4. Hold the position for 20-30 seconds , and try to deepen the stretch with each exhalation without rounding the back.

Common Errors

• Rounded back: Avoid bending your back too much. Keep your back long and focus on bending forward from the hips.
• Overstretching: Do not push the body down too hard if the hamstrings are tight. The stretch should be comfortable, not painful.

Modifications and Variations

• Using a strap: If you can't reach your toes, use a yoga strap or belt around your feet to extend the stretch.
• Deeper stretches: As you become more flexible, try bending down deeper and reaching further forward for a more intense stretch.

Repetitions and Sets

Hold the stretch for 20-30 seconds on each side, and repeat 2-3 times to improve leg flexibility.

Breathing techniques

Inhale deeply as you straighten your back and prepare to bend forward. Exhale as you deepen the stretch and relax your muscles with each exhalation.

Visual Tips and Angles

Watch this video for a detailed tutorial on the Hamstring Stretch:

The video provides a simple and effective routine for stretching hamstrings and relieving muscle stiffness.