• Hamstring Stretching Exercises •
How to Stretch your hamstrings
These specific stretches are designed to stretch your hamstring muscles. Only perform these exercises when instructed to by your chiropractor as part of your overall chiropractic treatment program. If any of these stretches cause you any pain stop and consult your chiropractor.
Exercise is an important component of your chiropractic treatment plan that aims to restore function to your body especially your spine. These targeted hamstring exercises help to restore function and strength to an injured or dysfunctional area. They can help relieve low back pain and knee pain. This will allow you to achieve your goals whether that is competing in a sporting event, improving your fitness or simply being active with your family.
If any of these exercises cause you any pain or discomfort, stop and consult your chiropractor.
Seated Forward Bend Instructions
- Sit on the floor with both legs straight out in front of you
- Bend forward from your hips until you feel a stretch
- Hold for 30 seconds*
*If you struggle to hold this position hook a towel around your foot
Seated side bend
- Sit on the floor with one leg out to the side and the other leg bent
- lean over the straight leg bending from your hips
- Hold for 30 seconds and repeat each side twice*
*If you struggle to hold this position hook a towel around your foot
Supine
- Lie on your back with a towel around your ankle
- Pull your leg toward you, keeping your knee straight, until you feel a stretch down the back of your leg
- Hold for 30 seconds
- Repeat each leg twice
Hamstring self PNF
If you have found that traditional hamstring stretches do little to ease the tightness through the back of your legs this stretch is a good alternative to try. This exercise can be performed using a towel or with someone to assist you.
- Lie on your back with a towel around your ankle or someone holding your foot
- Lift your leg until the point you begin to feel a stretch
- Hold here for 10 seconds
- Press down into the towel or hand with about 70% of your total strength
- Hold for 10 seconds
- Relax and rest for 10 seconds
- If resting position is no longer stretching pull leg closer to you until the next point you begin to feel a stretch
- Repeat this 3 to 5 times on each leg stopping if you feel pain or your muscles fatigue (starts to shake, you can’t press down for 30 seconds or with 70% of your strength).
