The hamstrings are a group of muscles located in the back of your thighs and responsible for bending your knee and helping gluteal muscles with the extension of the leg backwards during activities like running and walking.
Tight hamstrings can lead to:
- injury, including popliteus injury (the muscle on the back of the knee)
- low back pain
- decreased overall mobility
- decreased athletic performance
Read “How to Manage Chronic Back Pain” […]
Running and tight hamstrings seem to go together like Yin and Yang. I have been a runner for quite some time and that had lead to very tight hamstrings because at the time I was not practicing yoga that much. So now I have to spend extra time working on their flexibility. And I thought to share my sequence I am using to loosen them.
NOTE: before starting this, or any other exercise program, check in with your doctor to ensure that exercise is safe for you to do. Also, if you feel any pain or abnormal sensations in your hip, thigh, or lower leg, that is also reason to check in with your doctor.
Couple Things to Know
The tight hamstrings is a complicated issue. And working only on stretching them will not solve the problem. You also need to work on opening your hips, calves and even plantar fascia (the sole of your foot) to get eventually some results.
Advise:
- Don’t force any stretch – it can lead to the tear of the hamstrings, which is very hard to heal.
- Bend your knees when you begin stretching
- Use a foam roller to loosen front of the thighs, back of the thighs, glutes area and calves. This will help to achieve better results in flexibility and getting rid of tightness in the body. The article on how to use a foam roller can be found here.
Yoga Sequence to Loosen Tight Hamstrings
Standing Forward Fold
Target Muscles: Hamstrings, Calves
- from standing position bend forward from the hips (not from the waste)
- bend the knees generously and place the chest and belly on the top of the tighs
- place hands behind the calves
- start lifting the sit boned towards the ceiling, straightening the knees as much as you can without feeling any pain
- stay for at least 30 sec
- slowly come up on an inhalation with a long front torso
Down Dog
Target Muscles: Hamstrings, Calves
- find a plank position with wrists directly over the shoulders and body in one straight line
- send your hips all the way up and back
- bend the knees generously, especially if the heals don’t touch the floor
- keep bringing the chest towards the tighs
- press the hands firmly against the floor, fingers spread wide
Crescent Moon/ Monkey Pose
Target Muscles: Ilio Psoas
- from Down Dog pose step one foot forward
- back knee on the floor
- lunge into the front knee
- raise the arms up, palms pressed together
- keep the hips square towards the front
- send the hips low towards the floor
- keep reaching with fingertips towards the back wall
- hold for at least 15 sec
- slowly come back to center
- repeat on the other side
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Pyramid Pose
Target Muscles: Hamstrings, Calves
- step one foot forward, toes directly towards the front
- back leg 3-4 feet apart
- back foot out 45-degree angle
- heals are in one line
- actively keep bringing the back hip forward, so your hips stay square towards the front
- on exhale, lean the torso forward towards the front thigh
- stop when the torso is parallel to the floor
- place the hand on the blocks
- be sure to soften the front-leg hip towards the ground
- hold for at least 15 sec
- then if you are flexible, you can bring the torso closer to the thigh, but DO NOT ROUND YOUR SPINE
- hold for another 15-30 sec
- slowly and gracefully come up
- repeat on the other side
Extended Triangle
Target Muscles: Hamstrings, Piriformis
- separate the feet 3-4 feet distance apart
- front foot 90-degree angle
- back foot slightly in
- heals in one line
- raise the arms parallel to the floor and start reaching from the hips towards the front as far as you can
- then lower the front hand on the shin, ankle of a block
- stretch the back arm towards the ceiling
- keep rotating the chest towards the ceiling
- gaze at the top thumb
- stay for at least 30 sec
- slowly come up
Wide-Legged Forward Bend
Target Muscles: Hamstrings, Calves
- feet 3-4 feet distance apart (can be wider)
- maintaining the straight spine, lean forward, bending from HIPS, not from the waist
- engage the shoulder blades by squeezing them together
- bring the chest towards the thighs
- do not round the spine
- you can stay here or interlace the hands behind your back and bring the knuckles as far forward and down as possible
- stay for at least 30-45 seconds
- to come up, place the hand on the hips
- slowly come up, keeping the spine straight
Supported Splits
Target Muscles: Hamstrings one leg, Hip Flexors the other leg
- bring one leg forward and one leg back
- check your back leg so it is in one line with your hips
- keep the front knee bend
- move the front leg as far as your hamstrings let you
- you can place the blog under the front thigh or place the hands on two blocks by the sides
- maintain a straight line in your torso
- hold for at least 1 min
- very carefully switch the legs
Lying Pigeon
Target Muscles: Hamstrings, Piriformis
- from the tabletop position, bring the left knee towards the left wrist
- the left heel can rest on the ground close to the hip, or move it further away if you are more flexible
- stretch the right leg backward, check that it is in one line with the hip
- pressing the hands against the floor, lift your torso
- bring the chest forward on inhale
- exhale, slowly lower the torso on the ground, stretching the arms forward
- if the chest does not touch the floor, you can stay on the elbows, or place a block under the forehead
- keep the hips in one line, don’t sug the left hip towards the floor. If it does, place a block under the left hip
- stay for at least 1min
- slowly come up and switch the sides
One-Legged Seated Saddle
Target Muscles: Hamstrings
- sit on the floor with legs forward
- bring the left foot towards the inner right thigh
- inhale, lengthen the spine
- exhale, lean towards the right leg and fold over it
- keep the spine straight
- you can bend the knee if you need to
- come back to center and switch the legs
Seated Forward Bend
Target Muscles: Hamstrings
- sit on the floor, legs forward, together
- inhale, bring the hands overhead
- slightly bend the knees
- exhale, lean forward, placing the chest on the top of the tighs
- grab the feet, ankle or shins
- relax the head below the knees
- carefully start straightening the knees
- stay for at least 1 min
- slowly come up
Knee to Shoulder
Target Muscles: Hamstrings
- lay on the back
- bring the knee towards the same side shoulder
- grab the shin
- if the opposite leg lifts off the floor, bend the knee and place the foot on the ground
- stay for at least 1 mins
- carefully switch the legs
A little Extra for Your Tight Hamstrings
I have mentioned above about the foam roller. I must say that I love to use it every day. You can do it at any comfortable for you time, like while watching TV. At first, using a foam roller might seem a bit painful but eventually, when the body starts to get rid of trigger points, scar tissues and as a result the tightness, you are going to love it. I promise! Just be patient with it. The detailed article on how to use a foam roller is coming soon.
What I also do while writing my articles (as a matter of a fact I do it right now 🙂 ), I use massage balls to roll the bottom of the feet. You might not realize it, but most of the stiffness comes from the feet. And that chain goes all the way up to the lower back. So releasing the tightness in the plantar fascia (the sole of the foot) will tremendously increase your flexibility.
The only thing to keep in mind is to not overdo either of them, especially rolling the feet. They might get really-really sore if you do. But in this case, use a Biofreeze, it will help to illuminate the inflammation.
Conclusion
If you have naturally tight hamstrings they can create some issues related to body pains. Most of the time they will not cause a problem but they can be more prone to bad tears and may contribute towards injuries such as lower back pain and popliteus injury as well as limiting your sporting performance.
One thing to remember though is to be patient. When the hamstrings are tight, it might take quite some time to get them loose. Just keep working on stretching them and they will open up eventually. And then your body will thank you for feeling amazing!
Stay happy and healthy!
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[…] Concentrate on stretching hamstrings daily. But this should be done carefully, without injuring yourself. Read the post on “How to Loosen Tights Hamstrings” […] […]
Wow, Anna, this was a great post! It’s a ton of information. I’m a runner and have always struggled with tight hamstrings. I’m going to start doing some yoga along with Qigong to help my sore muscles. I’ve said this before, but I just love your videos. They are so helpful to learn from and follow along with. You do such a nice job! 😄
Thank you, Ramae, so much! 🙏
I hope this sequence will help you loosen your tight hamstrings ♥️
I NEED this routine in my life! My legs are ALWAYS tight! Thank you! Adding these to my daily stretching routine.
This looks like great advice! Nothing feels better than stretching!
I have MS and my hamstrings seem to be the place I have so many cramps! I will be giving your tips a try especially the ones on the feet! Thank you!
I just sent my husband to a professional stretcher because he avoids stretching at any cost. I look for areas that seem tight and get stretching. I will be adding some of these into my routine! Thanks!
Great stretches! Thanks for sharing them so clearly.
This is fantastic! Yoga is such good medicine, I’ve been trying to practice at least 20 minutes every day. Can’t wait to try these out!
I need to practice all of these moves! Maybe I won’t be so stiff!
Very thorough!! And I appreciate your examples.
Wow such full information!!!
I’ve just started incorporating stretching/yoga into my days and I look pretty comical! You certainly make it look easy! Thanks for the tips!
Great information!
I SO need this!
I needed this post! Thanks for the poses and detailed instructions. I’m looking forward to the post about using a foam roller. I’m so interested!
The post will be out soon. Stay connected 🙂
I do many of these poses every day! They have helped my hamstrings tremendously. Great post!
Thank you, Dennis!
Your demo videos are great Anna, this is a great post packed with a ton of info! Thank you for sharing 🙂
Thank you, Angela!
My hubby suffers from tight hamstrings which are causing lower back pain – he’s been doing a really good job in working on stretching. Me, not so much and I do have tight hamstrings. I really need to get into a routine. Your videos showing how to do the stretches are excellent – I’m pinning so I have them for reference and can give it a try. Thanks for sharing!!
Alright. I am really going to try this. I have never been able to touch my toes. Even as a child.
I have had tight hamstrings my entire life ~ never been able to loosen them up. My boys have it, too – including the one who has a hypermobility disorder (weird, right?). Will keep these on hand, though – I should always be trying.
Hope it will help you and your boys! Never give up!
[…] that also mention foam roller: “How to loosen tight Hamstrings” and “How to manage chronic back […]