Thehamstringsare a group of muscles that attach to the pelvis and the leg bones.
They help you bend your knees and tilt your pelvis.
This article looks at the importance of hamstring stretches.
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It includes instructions for these seven hamstring stretches and guidance on how to stretch effectively.
Standing Toe Touch
One way to stretch your hamstrings is by touching your toes.
Here are a few tips to make this safer and more effective.
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You may be pregnant, for example, or you may have an injury or pain.
If this is you, try a one-legged hamstring stretch.
This can be done from a standing position.
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Standing Hamstring Stretch With Chair
If you are active, try this easy stretch.
For best results, keep your back straight.
A straight back will also provide some protection for yourspine.
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Benefits of Hamstring Stretches
The hamstrings play an important role in posture and lower back pain.
They control movements in your legs and pelvis.
Your spine is anchored between two hip bones that comprise the pelvis.
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The pelvis and thelumbar spinemove together.
When the hamstring muscles contract, it can cause aposterior pelvic tilt.
This is a tipping of the tailbone down towards the back of the thigh.
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Thehip musclesand hamstrings alter, and sometimes correct, the position of the pelvis.
Tight hamstrings contribute to lower back pain.
Chronically contracted hamstrings pull on the pelvis and flatten the normal arch of your lower back.
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This can overstretch and weaken muscles, causinglower back pain.
If you do, try a different stretch and be careful not to stretch too far.
People with chronic lower back pain or disc disease should start with the lying hamstring stretch.
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Summary
If your hamstrings are too tight, you may experience low back pain.
Stretching your hamstrings can help ease and prevent this kind of pain.
Try touching your toes from a standing position.
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you’re free to also lie on your back and bring your leg towards your head.
you could also try a one-legged hamstring stretch from a standing position.
If you’re active, try placing your heel on something about waist-high.
For a more advanced stretch, do this while in a one-legged squat.
Schwartz SG, ed.The Scientific World Journal.
2020;9(3):140-148. doi:10.1155/2021/7259956
