How to Do a Wall Hamstring Stretch

The wall hamstring stretch provides a safe and effective way to stretch the muscles in the back of the thigh. Oftentimes people stretch these muscles by standing and bending forward which can place a lot of strain on the low back. Keeping these muscles flexible will help to manage chronic back pain and help prevent injuries to the back, hip and knee joints during sports and daily activities. Doing this stretch along a wall provides a safe way to stretch and help you maintain a straight spine.

Difficulty: Easy

Instructions

1. Lie on your back on the floor with your buttocks up against a wall. If possible find a corner so that you can stretch your left leg out as shown in the link below. If you cannot find a corner just come as close as you can to the wall.

2. If your hamstrings are tight instead of keeping the left leg straight you can bend the left knee and put the foot flat on the floor.

3. Straighten your right leg and place your right heel against the wall. If you are very flexible you may be able to place the back of your entire right leg against the wall as well. However do not force the stretch and just do as much as you comfortably can.

4. It is also not necessary to completely straighten the right knee. Sometimes keeping a slight bend in the knee keeps the stretch out of the joint and into the muscle which is where you want it.

5. Hold for five to ten deep belly breaths. Release slowly and repeat on the other side.

Tips & Warnings

• Never force a stretch and do not bounce while stretching. Take slow deep breaths and relax into the stretch.
• Do not lock the knee of the leg you are stretching. Keep the lower back pressed against the floor. If your back is sensitive you can keep one knee bent with the foot on the floor.

Resources

• Wall Hamstring Stretch

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