Tight hamstrings can be a source of discomfort and pain. They can also lead to poor posture, lower back pain, and a limited range of motion. Luckily, there are simple stretches that can help loosen up your stiff muscles and prevent further injury. In this article, we'll show you 5 effective stretches for tight hamstrings.
1. Forward fold
Stand with your feet hip-width apart and fold forward at the hips, letting your head and arms hang down. Bend your knees slightly if you need to. Hold the stretch for 30 seconds, then slowly roll up to stand.
2. Lunge with a hamstring stretch
Step one foot forward and bend your knee, while keeping the other leg straight behind you. Place your hands on either side of your front foot and lengthen your spine. To deepen the stretch, flex your toes towards your shin. Hold for 30 seconds, then switch sides.
3. Seated forward fold
Sit on the ground with your legs extended in front of you. Reach forward and try to touch your toes. If you can't reach your toes, grab onto your shins or ankles. Keep your back straight and hold the stretch for 30 seconds.
4. Supine hamstring stretch
Lie down on your back with your legs extended. Lift one leg up and hold onto the back of your thigh. Straighten your leg as much as you can, feeling the stretch in the back of your leg. Hold for 30 seconds, then switch sides.
5. Downward dog
Start on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart. Lift your hips up and back, straightening your arms and legs as much as you can. Keep your head in between your arms and your heels on the ground. Hold for 30 seconds.
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