How to Loosen Tight Hamstrings

Do You Have Tight Hamstring Muscles?

Improvement is as easy as 1-2-3:

1. Seek ways to stand more of the time rather than sit. Too much sitting causes tightening of the hamstring muscles. Also, many of the tissues in the body tighten as we sit.
2. The shoes we wear. Most shoes today elevate our heels to some degree, shortening the muscles on the back of the leg, including the calf muscles.
3. Overdoing the stretch is a common mistake. Slow, moderate stretching is better.

Overstretching Causes Muscles to go Into Protection Mode

Proper stretching techniques can help lengthen the hamstrings. However, many believe that they can; (1) stretch them by bending the knees, (2) stretch them out very quickly, or (3) overstretch to compensate for infrequency.

It is overstretching that causes the muscles to go into protection mode. Then the muscle tightens, even more, achieving the opposite of what one wants.

The Safest Way to Stretch the Hamstring Muscles

First Method

• Try laying on your back with straight legs.
• Hug one knee into the chest.
• Put a strap around the ball of that foot straightening the leg to the ceiling with the foot flexed.
• Gently guide the straight leg towards the chest until you feel the muscle stretching, then go a little beyond.
• After 30 seconds, bend the knee slightly keeping the sole parallel to the ceiling.
• Straighten the leg by pushing the heel to the ceiling once again.
• The other leg is on the floor with knee pressing down, foot flexed.
• Repeat this sequence 2-3 times.
• Next, stretch the other leg.

Stretch both legs this way a few times a day to stretch out the hamstring muscle.

Alternate Method – My Favorite Technique

• Use a rolled-up towel under the ball of one foot.
• Stand with feet slightly closer than hip-distance apart with a rolled-up towel next to one foot.
• Step the ball of the foot (next to the towel) onto the towel roll keeping the heel on the ground.
• Keep both legs straight.
• Walk the foot on the ground slowly forward until you feel a stretch in the back of the leg that is on the towel.
• Hold this position for 30 seconds.
• Repeat with the other leg.

If You’re Sitting at Your Computer for Long Periods of Time

This can cause your hamstrings to be tight.

• Stand up frequently, every 30 minutes is good.
• Have one foot in front of the other, toes pointed forward with heels on the ground.
• Bend the front leg as you fold forward over your desk or chair.
• To increase the stretch, separate the feet a little more until you feel a stretch.
• Hold for 30 seconds.
• Bring the other foot in front and repeat.

Especially in yoga class, I see students stretching one leg in downward facing dog pose for 10 seconds then changing to the other leg. They are then just alternating legs and repeating. This technique accomplishes nothing for the hamstrings. Instead, when sitting with both legs straight, feet flexed for staff pose (dandasana), it is better to bend forward less while keeping the leg straight with feet flexed.

Remember, slow and steady is usually better than fast and intense!

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