How to Properly Stretch Tight Hamstrings With a Partner

Tight hamstrings can pull your pelvis downward leaving you vulnerable to low back pain. This is a fun method of stretching your hamstrings with a partner!

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• A comfortable place to lie down
• A partner

1. The person being stretched (the client) lies face up on a comfortable surface. The partner stands on the same side as the leg which will be stretched and lifts the leg up until resistance is felt. The partner places their shoulder under the calf of the leg.

2. The client takes a deep breath, and while holding their breath, the client gently pushes down on the partners shoulder for a count of five. The partner should count out loud.

3. After exhaling, the client relaxes the leg, takes another breath and exhales slowly for a count of five while the partner counts out loud and slowly eases the leg closer to the ultimate 90 degree angle.

4. Repeat steps 2 and 3 three times. The partner should continue easing the leg up during the clients exhale step.

Tips & Warnings

• The partner should utilize a wide leg stance to avoid bending at the waist
• The client need not push down too hard on the partners shoulder
• The partner should coach the client along: Take a deep breath, hold and push 1-2-3-4-5 ; Breathe out; Take a breath and slowly let it out for a count of 5-4-3-2-1
• Now switch places and the reverse the roles!
• Don't let the client cheat by bending the knee on either leg.
• The partner should never bend over at the waist as this could strain the partners back.
• If the client cannot keep their knees straight while stretching, the partner should start at a lower elevation.

[smart42]

on 8/26/2009 thanks!!!

[ruth0046]

on 8/9/2009 Excellent article. I get charlie horses all the time and this might help with that. You are so descriptive I don't even need a picture. Thanks 5*

[mrhow-to]

on 8/9/2009 Great article, Stretching properly can help you avoid most athletic injuries, 5*

[sonni57]

on 8/8/2009 Stretching is very important and doing it right is even more so thanks for the good article.

[jenng]

on 8/8/2009 Great article on How to Properly Stretch Tight Hamstrings With a Partner 5*