7 Hamstring Stretches to Address Tight Muscles, According to Fitness Experts
Stretching the hamstrings is crucial for maintaining flexibility, preventing injuries, and improving overall mobility. Here are seven hamstring stretches recommended by fitness experts:
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Stand with your feet hip-width apart.
Hinge at your hips and reach toward your toes, keeping your back straight.
Hold the stretch for 15-30 seconds, feeling a gentle pull in your hamstrings.
Sit on the floor with your legs extended in front of you.
Hinge at your hips and reach toward your toes, keeping your back straight.
Hold the stretch for 15-30 seconds, feeling the stretch in your hamstrings and lower back.
Forward Fold with a Yoga Strap:
Sit on the floor with your legs extended and place a yoga strap around the soles of your feet.
Hold the ends of the strap and hinge at your hips to fold forward.
Keep your back straight and hold the stretch for 15-30 seconds.
Lie on your back with one leg extended and the other raised toward the ceiling.
Hold behind your thigh or calf and gently pull your leg toward your chest.
Hold the stretch for 15-30 seconds and switch legs.
Lie on your back with your hips close to a wall.
Extend one leg up the wall while keeping the other leg bent on the floor.
Hold the stretch for 15-30 seconds and switch legs.
Seated Forward Bend with Legs Wide:
Sit with your legs extended wide apart.
Hinge at your hips and reach forward, keeping your back straight.
Hold the stretch for 15-30 seconds, feeling the stretch along your inner thighs and hamstrings.
Stand with your feet hip-width apart.
Take a step forward with one foot and lower your hips into a lunge position.
Straighten your front leg, flex your foot, and lean forward slightly.
Return to the lunge position and switch legs.
Repeat the sequence for 10-15 reps on each leg.
Remember to perform these stretches with controlled movements, focusing on proper form, and avoiding bouncing or jerky motions. Incorporate these stretches into your regular exercise routine to maintain hamstring flexibility and reduce the risk of injury. If you have any existing injuries or conditions, it's advisable to consult with a fitness professional or healthcare provider before starting a new stretching routine.