If you have tight hamstrings, that is very common. Here are some of the top reasons why we have tight hamstrings and some ways to help improve them.
Reasons for tight hamstrings
- Sitting for long periods of time– If you’re sitting a lot (which most of us do), muscles remained in a shorted position. Adding in daily movement and periodic “movement snacks” can help.
- Overuse– Hamstrings can also get tight from too much exercise, especially if we don’t include variety. Limiting to one form of exercise in a single plane of motion, like walking, running, or cycling, can cause overuse. Consider cross training and including recovery days.
- Injury- A past injury may cause hamstrings to tighten as the body’s way to prevent additional damage. Take the proper amount of time to recover after an injury.
- Genetics– Some people are born with shorter hamstrings.
To improve flexibility, adding in weekly stretches or yoga, where stretches are held for at least 20 seconds.
My top 3 hamstring stretches
- Banded hamstring stretch– for this one you can use a band, yoga strap or a belt. Start lying on your back, keep one foot on the floor with that leg bent the other extended up with the band under the toes and holding each end of the band. Begin to slowly bring the leg with the band into the body and hold for 20-30 sec, try not to force it too much. Repeat on the other side.
- Staggered stance stretch- Start with one foot forward, lifting the toes, your stance should be close together, begin to hinge at the waist and hold, for 20-30 sec once you feel the stretch in your hamstring. Switch legs and repeat.
- Standing hamstring stretch with legs crossed– Start standing with feet together legs crossed and bending over at the waist, once you feel the stretch in your hamstrings your holding 20-30 sec reaching for the toes. Switch legs and repeat.
Taylor Calcei, WITS Certified Personal Trainer, YogaFit Level 1