3. Hold for between 30 seconds and 1 minute before gently coming out of the stretch.
5. Kneeling hamstring stretch
Ofori-Atta says this is another great “anytime” stretch; you can do it when you’re watching TV, after a workout or before bed.
1. Start in a kneeling position, with both knees on the floor.
2. Extend one leg out straight in front of you.
3. Place your hands on the thigh of the extended leg. Tilt the torso forward while keeping your back straight. Hold for 30 seconds. Then, switch legs and repeat.
6. Straight Leg Monster Walk Dynamic Stretch
About to go on a run or work out? Here’s a dynamic hamstring stretch Kraft recommends. You will need a resistance band to do this stretch.
1. Wrap a resistance band around your ankles and stand with your feet shoulder-width apart.
2. Squat down and place your hands on your hips.
3. Walk side to side for between 30 seconds and 1 minute.
7. Dynamic Hip Hinge
“This is one of my favorite hamstring stretches because it’s done wonders for my tight hips and hamstrings,” Kraft says, adding that he believes it’s improved his running times. He recommends doing it before running, lifting or any other athletic activity.
1. Start on your knees. Bring one leg straight out to the side, keeping the foot on the floor. Your back should be straight.
2. Hinge at the hip, keeping the chest up. Hold for five seconds. Then, come back to the starting position.
3. Repeat for between 30 seconds and 1 minute. Then, switch legs.
Other Ways To Relieve Hamstring Tightness
While all three trainers say that regular hamstring stretching is non-negotiable, there are other ways to relieve tightness. Ofori-Atta and Kraft are both big fans of foam rolling balls, placing it right under the hamstring and gently moving it around. “You should feel it, but it shouldn’t feel painful,” Ofori-Atta says.
Taking a hot Epsom salt bath can help too, but Weber and Kraft emphasize that it shouldn’t be your go-to way to relieve hamstring tightness. “Epsom salt baths can be a great way to help all of the leg muscles relax, though be mindful of the size of tub you have access to. The act of soaking in a hot bath but not stretching out your legs and leaving them in a shortened, tight position is counterproductive,” Weber says.
Remember, if you really want to reap the benefits of hamstring stretches, you should do them consistently. Take 10 minutes to do them each day and you’ll find the entire body moving easier.
