Do you have tight hamstrings? This is common and can lead to lower back pain, hip pain and poor sports performance. Watch our video for a simple home exercise to stretch your hamstrings as well as the inner thigh and lateral hip.
Hi this is Dana Ranahan from Body Works Sports Physiotherapy in North Vancouver and I want to show you a great stretch for your hamstring. So many people out there have tight hamstrings. If you have tight hamstrings, it can lead to back pain, hip pain, all kinds of things. So this is my favourite stretch for hamstring, at home, you’re going to want to grab a yoga strap or you can sometimes get like a camping strap and we’re going to put the strap around my foot so it’s on my forefoot. I’m going to lie dow and when I pull up my leg, I’m going to pull the belt so that my hip stays centred in the socket as I pull up my leg and in this position, I can hold the belt for a nice stretch in my hamstrings. Now one of the things you need to be careful of here is that you should bend your knee just slightly so that your knee isn’t hyper extended because sometimes, you’ll feel it at the back of the knee, In this position, you can use the belt with your elbows on the floor to help hold the leg there and support it for about 30 seconds or 40 seconds or longer if you like and after you stretch there, then you can work on bringing the strap with both hands into your left hand and coming across the body. Now in this position, it’s really important to keep the pelvis there so that you’re not allowing it to twist and now you get a nice stretch on the lateral hip and the same thing here, you can hold for 30 to 40 seconds and then finally, hand on the opposite hip, switch your belt hand and bringing the leg away to stretch the inner thigh. The big key with this is that you keep your pelvis centred so that you don’t allow yourself to rock over and after that you can bring back in and bend your knee in and that’s your first stretched leg and you can do it on both sides to be sure that you’re even. So give that a try at home, it should really help. If you have any other questions you can check out our website at www.body-works.ca