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. I want to show you a great stretch for your hamstrings. 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. This is my favourite stretch for hamstrings at home.
You’re going to grab a yoga strap or sometimes get like a camping strap, and we’re going to take the strap around my foot so it’s on my forefoot. I’m going to lie down, 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. In this position, I can hold the belt for a nice stretch in my hamstring.
One of the things you need to be careful of here is that you should bend your knee just slightly, so your knee isn’t hyperextended. You can sometimes feel that in 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 thirty or forty seconds, or longer if you like.
After you stretch there, you can take both ends of the strap in your left hand, coming across the body. In this position, it’s really important to keep the pelvis flat and not allow it to twist. Now you’ll get a nice stretch on the lateral hip. The same thing here, you can hold it for about thirty or forty seconds.
Finally, hand on your opposite hip and switch your belt hand, and bringing the leg away to stretch your inner thigh. The big key with this position is that you keep your pelvis centred so that you don’t allow yourself to rock over. After that, you can bring your leg back in and bend your knee in and down. That is your first stretched leg. Do it on both sides to make sure that you’re even.
Give this a try at home, it should really help. If you have any questions, you can give us a call at (604) 983-6616.