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The hamstrings are a group of muscles at the back of your thigh that extend from your buttock to the back of the knee. There job includes bending the knee and extending the leg behind you. They are an important muscle group for your lower leg and can often be tight in many individuals. Having good length in the hamstrings helps with posture and mobility.


  • Lying on your back
  • Utilise a strap or towel and place it around the base of your foot
  • Flex your hip to 90 degrees to your body
  • Keep the other leg straight on the ground
  • Draw your toes towards your head and extend your heel to the ceiling
  • Go to the point where you can feel a stretch on the back of your thigh
  • Sustain as per Physiotherapist guidelines


  • Do not bring the knee in to the chest at any point but maintain your thigh body at 90 degrees to the ground
  • Ensure your head and neck are relaxed and do not create tension in your shoulders while holding the strap
  • Have your sit bones wide to avoid straining your lower back – this isolates the stretch into the hamstring
  • If you are unsure, please speak to your physiotherapist