hamstring-stretch by Naas Physio Clinic

Options for Stretching the Hamstring

Method 1: Lying on back

Set up:

  • Lie down flat on your back

Action:

  • Lift one leg straight up.
  • Keep the other leg flat on the floor throughout.
  • Do not allow your low back to arch.
  • Hold this position for 30 seconds.

 

Method 2 – Long sitting stretch

Set up:

  • Sit with your legs straight out and close together

Action:

  • Bend forward and attempt to touch the toes.
  • Keep the back straight
  • Toes should point upwards
  • Knees should be straight.
  • You will feel a stretch at the back of your thighs, low back and under the knees.
  • Hold this position for 30 seconds.
  • Repeat 3-5 times.

Method 3 – Straddle stretch

Set up:

  • Sit with one leg straight
  • Other leg bent over the edge of the bed/couch.

Action:

  • Bend forward and attempt to touch your toes.
  • Toes should point upwards
  • Keep knee straight
  • Hold the position for 30 seconds.

 

Method 4- Standing hamstring stretch

Set up:

  • Stand with one foot on an elevated bench (at approx. knee height) in front of you.

Action:

  • Bend forward to touch the toes.
  • Make sure the knee is straight and toes point to the ceiling.
  • You will feel a stretch at the back of the thigh.
  • Hold this position for 30 seconds.

These exercises should only be carried out under the supervision and guidance of a qualified medical professional and should only take place after a full examination has been performed. The management accepts no responsibility for the accuracy of content in these sheets or any issues that arise due to their performance.