How To Stretch Hamstrings To Up Flexibility and Prevent Injury

Sure, your legs may very well be the responsible celebration. To learn how to inform if so, and easy methods to stretch hamstrings successfully whether it is, we spoke with Katya Campbell, an authorized motion and mobility specialist, yoga trainer, CrossFit coach, and the health director at Mountain Trek Well being Reset Retreat in British Columbia.

How have you learnt in case your hamstrings are tight sufficient to trigger again ache?

Low again ache can crop up when your hamstrings are so tight that they pull your pelvis out of alignment, which might pressure the deep again muscle groups. However earlier than blaming your hammies outright, it is useful to find out in the event that they’re tight sufficient to be the offender. There are just a few fundamental assessments you are able to do to check your vary of movement, says Campbell.

The only might be the passive ahead fold. To do that, stand upright together with your toes collectively (ideally with no footwear on) then hinge out of your hips and attain down to the touch your toes or as near your toes as attainable.

In case you are inside two inches from reaching the ground, Campbell says that you’ve got “average flexibility,” however something larger up may point out extreme tightness in your hamstrings.

Nonetheless, this evaluation has some limitations. Particularly, when you have lengthy arms, it can naturally make it simpler to succeed in the bottom (and people with shorter arms can have a more durable time). Additionally, Campbell factors out that this doesn’t check every leg individually. That’s why she additionally recommends the lively straight leg elevate check.

To do that one, lie on the ground with each legs straight out on the bottom. Maintain one leg flat on the ground and lift the other leg into the air, preserving each knees as straight as attainable. As you raise your leg, take a look at how far the heel is developing in direction of the ceiling. Campbell says that ideally, your heel ought to have the ability to come according to or past the other knee. “It is a nice indicator of hamstring flexibility, and we will see if one leg has larger limitations than the opposite, which is pretty widespread,” she says.

What causes very tight hamstrings?

Typically, chronically tight hamstrings are merely one thing you’re born with. “Genetics do play a job in hamstring size and we won’t argue our manner out of that one, however there are different elements as nicely,” suggests Campbell. “Extended sitting, inadequate stretching after train, damage, and restricted motion can all contribute to shortened hamstrings.”

Campbell factors out that there’s a distinction between brief, stiff, and tight muscle groups, despite the fact that we are likely to colloquially describe all of those as feeling “tight.” The nuanced distinctions between every of those conditions can have an effect on what’s happening in your physique to create this sensation.

In case your hamstrings are brief

“Quick muscle groups (the least widespread) are sometimes as a consequence of an damage that has brought on a major lack of motion at finish vary for a protracted time frame,” says Campbell. “For instance, an individual is in a forged or a brace. This has brought on the muscle to progressively adapt to this new shortened place.”

In case your hamstrings are stiff

Campbell says {that a} stiff muscle outcomes from lack of motion, typically from sitting in a automotive or at a desk, or from overuse as a consequence of laborious exercises with eccentric workout routines or repetitive actions.

In case your hamstrings are tight

“A decent muscle can typically really feel extra like bone than muscle. They’re these thick, ropey muscle groups you can stretch repeatedly however are frequently tight,” describes Campbell. “These typically accompany an damage or a poor recruitment sample the place the physique has basically overused the muscle (inflicting it to be extra hypertonic and thus ropey and bony feeling) moderately than utilizing a extra practical motion sample.”

What are the dangers of not stretching your hamstrings?

Finally, whether or not your hamstrings are stiff, brief, or tight, Campbell says that one of many greatest issues is potential damage. In any case, now we have preferrred ranges of movement for the hamstrings, which now we have advanced over time for secure actions. When one thing compromises this vary of movement, accidents can happen.

“If our muscle groups lack these talents, it may well take one thing small, like tripping over our children’ Lego, to probably tear a muscle as a consequence of its incapacity to increase and contract,” warns Campbell.

Nevertheless it would not essentially take a Lego incident to trigger issues. Overly tight hamstrings “can even add undue pressure on different components of our physique that must compensate for this lack of motion,” she says. “An ideal instance of that is decrease again ache, which is usually seen because of tight hamstrings.”

The best way to stretch hamstrings successfully

The important thing to releasing tight hamstrings is to include a wide range of stretching workout routines into your common routine, says Campbell. Even a devoted 10-minute stretch session could make a significant distinction for those who select the right combination of strikes and know easy methods to stretch hamstrings the fitting manner.

“I wish to mix lively (dynamic) and passive stretching, in order that the muscle has the flexibility to be in a lengthened place in all situations,” says Campbell. “Typically, we’d have average passive flexibility (such because the standing ahead fold), however once we make it extra lively, we see larger limitations.”

Campbell shares just a few of the most effective hamstring stretches:

Reclined single-leg hamstring stretch

1. Lie in your again with a strap or belt beside you.
2. Bend each knees and plant your toes on the ground hip-width aside.
3. Prolong one leg up above the hip and hook the strap/belt over your midfoot. Attempt to preserve a impartial backbone.
4. Gently straighten the leg.
5. On an exhale, slowly straighten the other leg onto the ground. If that is an excessive amount of, hold it bent.
6. Breath deeply and preserve this for 5 deep breaths.
7. Repeat on the opposite facet.

Swinging leg touches

1. Stand upright with one hand on a chair for stability, if wanted.
2. Shift your weight onto one leg and permit the other leg to swing as if it is a pendulum, backwards and forwards from in entrance of you, to behind you. Be certain to maintain your chest tall as you do that.
3. Because the leg loosens up, slowly improve the vary of movement of your swing.
4. If attainable and you’ve got the stability, as you swing the leg out in entrance, take the hand on the other facet and attain it to the touch in direction of your toes of the leg that’s swinging because it comes up in entrance of your physique. Keep away from rounding your again to make the contact.
5. Maintain swinging and kicking to the hand 10 occasions, then swap sides.

Field hold

1. Step up onto a secure field or stair.
2. Place your toes on the entrance edge together with your toes hip-width aside.
3. Hinge at your hips (not rounding your again) and permit your physique to hold in order that your arms drape all the way down to the toes. In case you are versatile or wish to problem your flexibility extra, maintain gentle dumbbells in your arms to deepen the stretch.
4. Maintain for 20 to 30 seconds.
5. Interact your core and glutes to slowly stand again up.

Counteracting tight hamstrings isn’t nearly doing leg stretches, nevertheless. When your hamstrings are chronically tight, different muscle groups—like these deep again muscle groups—can tighten up as nicely.

“Typically, the decrease again turns into tight, because the hamstrings pull the pelvis again,” explains Campbell. “Engaged on lengthening the erectors (the lengthy muscle groups alongside the spinal column) will be actually useful, as can foam rolling this space.”

Right here’s easy methods to stretch hamstrings for again ache and hit these spinal muscle groups within the course of with this seated hamstring stretch:

Seated supported ahead folds

1. Sit on a folded blanket or agency pillow with the legs stretched out in entrance.
2. Place a agency pillow below the knees.
3. Hinge from the hips, considering of rolling ahead onto the sting of the sitting bones as you attain the arms alongside the legs in direction of the toes.
4. Maintain for one minute, respiration deeply. Then launch.

On the lookout for extra leg stretches? Do that decrease physique mobility routine: 

Is there something you are able to do moreover stretching to assist loosen up tight hamstrings?

Stretching isn’t the end-all-be-all in the case of loosening up tight hamstrings. You may surprise, Will therapeutic massage loosen hamstrings? Actually. “Therapeutic massage is a superb technique to improve blood movement, soften connective tissue, and restore wholesome vary of movement,” says Campbell, who significantly recommends Thai therapeutic massage for this function.

Self-myofascial launch strategies like foam rolling and ball rolling will also be extremely efficient, she provides. Campbell says she loves an train she calls the “hammy smash roll” with a lacrosse ball or comparable small, agency ball:

1. Sit on a agency floor with legs overhanging, like a chair.
2. Place the ball behind one thigh, nestled into the tissue of the hamstrings.
3. Relaxation the load of the leg onto the ball for those who can deal with it.
4. Slowly prolong the leg out, mashing the ball into the tissue as you elongate the muscle alongside that strain level.
5. Do this a number of occasions, and hold relocating the ball to totally different areas to seek out out the place the gnarly spots are. Be certain to breathe all through all the course of to assist chill out your tissues.
6. Change legs.

How lengthy does it take to loosen tight hamstrings?

Finally, the reason for your tight hamstrings will have an effect on how a lot time it takes to resolve the problem.

“If it is because of damage, the bottom line is gradual and regular, and it may well take a number of months to revive full vary of movement,” says Campbell. “If the tissue is stiff as a consequence of train (post-workout soreness and pressure), often a day or two and getting blood movement will loosen issues up. If the muscle groups are tight and inflexible, it may be one thing that can require common upkeep to maintain issues agile.”

So, be affected person. With constant follow, you possibly can work your technique to feeling limber and agile—and pain-free—once more.