How to Lengthen Hamstrings

Written by sondra crane
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How to Lengthen Hamstrings
Hamstring stretch (,,

Tight or taut hamstrings can cause extreme pain when walking, sitting or running. The hamstrings are muscles on the back of the leg that extend down the leg to the knee. One of the worst pains that is a direct cause of a tight and pulled hamstring is Sciatica. This condition makes it painful to sit, stand for any length of time, bend and walk. Exercise at home or at the gym, and/or get chiropractic manipulation. Any one, or a combination of them, will help to get relief from Sciatica and low back pain.

Skill level:
Moderately Easy


    Excercise to Lengthen Tight Hamstrings

  1. 1

    Exercise to lengthen short or tight hamstrings in a sitting, standing or laying down position depending on your comfort level. Exercise each leg before running. Extend one leg in front of you, and lean your body weight towards that leg. Keep the leg taut as you apply the pressure behind the knee. Hold for a few minutes, relax the leg and stretch. Repeat and stretch the next leg.

    How to Lengthen Hamstrings
    leg press excercise
  2. 2

    Stretch the hamstring by laying on the floor or on the bed. Grasp the back of one thigh with both your hands (or a towel behind the knee), and with the leg bent pull the thigh up towards you and hold for a few minutes. Slowly straighten the knee to its original position. Repeat with the other leg.

  3. 3

    Stretch your hamstring while sitting on a chair or at your desk. This is a comfortable exercise for those who already have Sciatica or back pain, and it can be done at your desk at work. Extend your left leg out, point your toes up and then down. Feel the pull at the back of the knee. Hold for a few minutes and then bring the leg back. Stretch as many times as you can, and then repeat with the other leg.

    How to Lengthen Hamstrings
    seated hamstring excercise
  4. 4

    Stand with both legs together facing the wall. Move both legs back a little, and then move the left leg as far back as possible on your toes. Put your heel down on the floor as you feel a stretch behind the knee. Count to 10 and put your leg back to a standing position. Repeat for as many times as comfortable, feeling the stretch at the back of your knee. Repeat with your other leg.

Tips and warnings

  • While doing any type of standing exercises, avoid bouncing up and down.
  • Loosening the hamstrings will take pressure off the Sciatica nerve and relieve the pain.
  • Sign up at a gym near you and use their leg machines. This will be the easiest way to stretch the hamstrings.

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