How to Relieve a Tight Hamstring

Stretching relieves tight hamstrings.

Stretching is the most important aspect of any physical fitness program. When your muscles are worked through weight training or cardio, the muscle's natural reaction is to contract. A good stretching routine after your cardio and weight training program will lengthen the muscle and promote muscle recovery, flexibility and endurance. If you concentrate on lower body weight training or cardio, you will experience tight hamstrings. Fortunately, there is a quick, easy hamstring stretch to relieve the tension.

Things You'll Need

• Hand towel
• Exercise mat

Instructions

1. Place an exercise mat flat on the floor for comfort and back protection. If you don't have a mat use any cushioned surface, such as a towel or carpeted area.

2. Lie down on the mat, with a flat back. Extend your legs, keeping the knees slightly bent. Press your heels against the floor. Keep your legs, glutes, abdominals and back relaxed to prevent additional strain or discomfort.

3. Take a hand towel and grasp each end with a firm grip. Raise your right leg off the floor and place the hand towel around the ball of your foot. If you are barefoot, do not wrap the towel around the arch of your foot, or place pressure on it, as this may cause tendon strain and discomfort.

4. 

   Stretching will improve your workout.

   Raise the towel, bringing your right leg perpendicular to the floor. If raising your leg to a perpendicular angle is a challenge, raise the leg as high as you feel comfortable. Hold the position for 30 seconds, lower your leg, and release your grip on the hand towel.

5. Once you are at the starting position, rest for 30 seconds, and repeat the process for two more reps. After you have completed three reps on the right leg, begin the same process with the left leg.

Tips & Warnings

• Use a longer hand towel if it is difficult for you to keep your back flat during the stretching routine.

• If you feel any pain stop the stretch immediately.

• If you have any concerns about hamstring pain or discomfort, speak to your health care provider.

References

• Mayo Clinic: Slide Show: How to Stretch Your Major Muscle Groups
• Runner's World: Hamstring Strategies

Resources

• Runners World: The Ten Laws of Injury Prevention