Easy Stretching Routines for Better Hamstring Flexibility

Hamstrings are an essential part of movement. They enable you to bend and stretch your legs for walking, jogging and many other movements throughout your day. Without your hamstrings, you couldn’t perform those sit down or stand up, and you’d lose all stability in your knees, hips and pelvis. Unfortunately though, hamstring injuries are all too common. Injuries can range from the hamstrings feeling tight, to all out hamstring strains and tears. Ouch! In this blog, we’re sharing the best way to look after your hamstrings, to reduce your risk of injury, help build strength and improve your flexibility.

Why You Need to Stretch Your Hamstrings

The hamstrings are among the most important muscles in the body – you need to keep these guys strong for optimal performance as they help improve acceleration, change of direction and overall stability. It’s not just about strength, though. Improving your hamstring flexibility can help you in more ways than you might think! Taking time to focus on stretching your hamstrings will not only increase the flexibility of your hamstrings but can make all the difference to your workout, helping you to improve your form, range of motion, prevent muscle tightness and reduce the potential for injury. You don't have to commit to swathes of stretching in order for this benefit - try taking just a few minutes daily to foam roll or do the basic stretches we’ve suggested below; efficient and effective.

Without regular stretching, you may start to experience persistent lower back pain, sore knees, tight hip flexors, pelvic tilting and more – all because your hamstrings are too tight and they’re putting strain on other parts of your body. Not to mention, your next workout will feel like an even bigger struggle when your muscles are short and tight. Stretching and improving hamstring flexibility is vital for keeping the body healthy and injury free. 

5 Yoga Stretches to Improve Your Hamstring Flexibility

Long days sitting at the desk, running a 5k, or doing a few too many squats can all take their toll on our hamstrings. As we go about our daily life, it’s important to keep our muscles healthy and flexible to avoid injury, and allow them to function optimally throughout our lifetime. This is especially true for the hamstrings, which are notoriously tight for many people. Doing a few simple stretches can help build hamstring strength and improve flexibility, while also reducing the risk of injury. Fortunately, there are easy stretching routines that you can do at home to improve your flexibility. Learn how to stretch your hamstrings in less than 10 minutes, with these 5 yoga-inspired hamstring stretches.

High Lunge

This high lunge is a simple, but effective hamstring stretch that focuses on pressing one leg into the floor for a gentle stretch. Start with your feet together, stepping one leg back a comfortable distance, until you reach a lunge position. Place your hands on the bent knee to support your torso. You should feel a light stretching sensation across the back of your thigh in this move. Hold this pose for 5 breaths before switching sides and repeating.

Standing Forward Fold Hamstring Stretch

Stand with your feet shoulder-width apart, bending from your hips until your chest is touching the front of your legs. Keeping your core engaged, slowly bend your knees to release any tension and stretch your hamstrings further. You can choose to hold this position for up to 1 minute or move dynamically by gently pulling yourself back and forth, side to side and around in circles with each breath—whichever feels best! Want to take the stretch to the next level? Perform it against the wall! Start facing away from the wall, with your butt touching the wall. Make your way into the standing forward fold, and then edge your heels back towards the base of the wall, lifting the sit bones higher up the wall to keep your legs straight.

Reclined Hand to Toe

Reclining stretches are ideal for releasing tension in the hamstrings and allowing for a full range of motion. Lie on your back with both legs extended, you may choose to use a tension band or strap for this stretch. Keeping your core engaged, gently lift one foot up into the air until you feel the stretch in the backs of your legs. If you’re using a strap, wrap it around the arch of your foot before lifting, to help you keep the foot elevated throughout the stretch. Ensure your other foot remains connected to the ground, and extended out in front of you. Hold for 1 minute then gently release and repeat with the opposite leg.

Wide Legged Forward Bend Stretch

Start by standing with your feet slightly wider than hip-width apart, toes pointing forward. Bend at the waist to fold forward and lower your arms to the ground within reach. You can edge your feet outwards at this point, to deepen the stretch if need be. If you cannot reach the ground, use a yoga block or similar object in order to stay in proper alignment. Remain in this position for 1 minute before returning to an upright position. Be sure that you are breathing deeply and completely as you move for maximum benefit.

Seated Forward Bend Stretch

The Seated Forward Bend Stretch is a must if you’re looking to maximise hamstring flexibility and prevent injuries. To do this stretch, sit on the ground with your legs extended out in front of you. Then, bend at your hips and reach forward to touch the tips of your toes (or as far as you can comfortably reach). Take note of how far you can reach, to keep track of your flexibility improvements. Hold this position for 10-15 seconds before releasing and repeating. This is a stretch to perform prior to every Pilates, barre or yoga workout, and you can even do it throughout the day to keep hamstrings flexible!

Hamstring flexibility is important for daily activities as well as ensuring your muscles are in the best condition for your regular Pilates, barre or yoga routine. Poor hamstring flexibility can lead to injuries, such as strains and tears, and even long-term side effects such as sciatica, lower back, knee and hip pain. These easy stretching routines will improve your hamstring flexibility gradually over time with regular practice. To get started on your journey to better hamstring health, try out our ‘Hamstring Love’ online yin yoga class for free today. In this online class, we'll show you simple stretches that you can do every day to increase your range of motion and prevent pain in the future.