Whether you’re currently dealing with tight hamstrings or simply taking preventative measures, we have some hamstring stretches to do the trick. But, stretching is just the tip of the iceburg, so you’ll also discover a few other tips to effectively recover and prevent tight hamstrings.
Hamstrings are fundamental to your speed and stability. A weakened or tight hamstring can reduce stride length and compromise stability, not to mention cause a decrease in performance. With a few simple stretches and tips, you can ensure that your hamstrings stay limber and healthy.
Hamstring Stretches to Eliminate Tightness
Adding hamstring stretches to your routine can help reduce the risk of injury, increase flexibility, and enhance range of motion. They can also help reduce your chance of experiencing muscle soreness and loosen up tight muscles after a tough workout.
Get started by incorporating these 4 hamstring stretches:
1. Forward hamstring stretch
This is a very simple stretch. Start by kneeling on the floor and then extend one leg in front of you, holding your weight with the opposite knee. Keep your hips squared at all times and continue extending the front leg as much as possible. Hold for up to 30 seconds and repeat with the opposite leg.
2. Hip flexor quad stretch
This one is also simple and effective for hamstrings and quads. Start by kneeling on the floor and place one foot forward with the sole flat on the floor while the opposite leg lays extended behind you. Push your hips forward until you feel the stretch, hold for 30 seconds, and repeat with the opposite leg.
3. Butterfly stretch
Besides working on your hamstrings, this one is also useful for your inner thigh and groin. Start by sitting on the floor and bring together the soles of your feet. Hold them with your hands and feel the natural stretch you get by the pulling force of gravity. If you don’t feel any stretch, push the knees down very gently with your elbows and hold the position for up to 30 seconds.
4. Pigeon stretch
Pigeon stretch is great for your glutes as well as your hamstrings. It is similar to the hip flexor quad stretch, but this time your front leg will be bent and crossed to the opposite side. Stay in this position for up to 30 seconds and repeat with the opposite leg.
Beyond Stretching: Other Recommendations for Tight Hamstrings
What if you’re suffering from tight hamstrings and stretching isn’t doing the trick? In many cases, hamstring stretches can help, but they aren’t a cure all. Instead of relying on static stretching, try these proven methods to loosen up your hamstrings:
- Break up adhesions with a massage or use a foam roller
- Strengthen core muscles and stabilize your pelvis using plank exercises
- Do low stress eccentric hamstring curls to lengthen and strengthen the muscle at the same time
- Incorporate active recovery with Marc Pro
Marc Pro delivers and easy and effective way to eliminate sore and tight muscles. Using the principles of active recovery, Marc Pro ensures your body stays healthy and feels good.