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How to Perform Hamstring Stretches

Technique 1

  1. Sit on the ground or on your bed with your legs out straight in front of you.
  2. Bending from your hips, slowly reach your hands towards your toes.
  3. The key is to keep your knees straight.
  4. Hold this position for 20 – 30 seconds.

To progress

  1. While your legs are out in front of you, bend one leg and rest the heel on the inside of the thigh of the straight leg.
  2. Bending from the hips, slowly reach your hands towards the toes of your straight leg.
  3. Hold this position for 20 – 30 seconds.
  4. Repeat on the opposite side.
  5. This is a sustained stretch, to avoid injury please avoid bouncing movements or stretching into pain.

Technique 2

  1. Sit on the ground or on your bed with your legs out straight in front of you.
  2. Using a towel or belt, take on end in each hand and loop the middle of the towel/belt over the end of your foot.
  3. Keep the knee of the looped leg straight.
  4. Slowly lower your body to the ground/bed whilst holding on to the ends of the towel/belt, in turn lifting your leg towards the ceiling.
  5. Keep your knee straight and pull your leg towards you.
  6. Hold this position for 20 – 30 seconds.
  7. Repeat on the opposite side.
  8. This is a sustained stretch, to avoid injury please avoid bouncing movements or stretching into pain.