Whilst a sports massage can provide a great benefit to tight hamstrings, it won't ease the tightness for a prolonged period. Therefore, dynamic and static stretches are important components to strengthen the hamstring muscles for more long-term relief and increase in overall athletic and sporting performance. These stretches incorporate both bodyweight and Resistance Bands.

What Causes Tight Hamstrings?

Your tight hamstrings do not just appear out of nowhere...and whilst it is easy to acknowledge that everyone has different lifestyles, the following issues are the most common explanations for this. 

• Prolonged sitting

• Lack of stretching

• Overactivity

• Tightness in other areas of the body

Those who spend a lot of time at the gym may be prone to develop hamstring muscle tightness. This is most likely to occur after starting or increasing a workout program due to increased hamstring activation. Some exercises that put strain on this muscle group include leg curls, heavy deadlifts and split squats. However, activities such as running, cycling or football can increase the possibility of developing hamstring tightness due to the overuse.

Lying Hamstring Stretch

• Lie down on a Yoga Mat with your legs straight out.

• Raise your right leg up to 90 degrees, whilst keeping the other flat on the floor.

• Hold onto your right knee, keeping it as close to your chest as possible. 

• Hold for 15 seconds and repeat on the left leg. 

Lying Hamstring Banded Stretch

• Lie on the floor and loop the resistance band around the right foot.

• Lift the same leg up towards your core, keeping it relatively straight, whilst keeping the left leg on the floor. 

• Hold for 15 seconds and repeat on the other side.

Foam Roller Hamstring Stretch

• Sitting on the floor with one leg extended, position a Foam Roller under that hamstring.

• Lift your body up so your body weight is on the foam roller and begin to roll between the back of your knee and glutes, focusing on the more tender areas. 

• Roll for 30 seconds and repeat on the other side.

Downward Facing Dog

• Begin on your hands and knees, on a Thick Gym Mat, with your wrists under your shoulders and knees beneath your hips. 

• Stretch your elbows whilst keeping your upper back relaxed. 

• Lift your knees off the ground and lift your pelvis upwards towards the ceiling. 

• Begin to straighten both legs, without locking your knees, and press down equally through both your heel and palms of your hands.

• Hold for 15 seconds.

Trigger Point Therapy

• Lying face down on a yoga mat, with a foam roller positioned under your hamstring muscle.

• Begin to roll it up and down along the hamstring muscle, keeping the leg relaxed.

• Hold on tender areas applying gentle to medium pressure until the pain sensations begin to fade and repeat on the other side.

Single Leg Glute Bridge

• Lay on your back with your knees bent, feet flat on the floor, and with your arms by your side, bend both elbows.

• Raise one leg off the floor to make a 90-degree angle and drive through the opposite foot to raise your hips, whilst squeezing your glutes.

• Repeat for 10 reps on each leg. If you find this uncomfortable you can use a Hip Thrust Bench for added stability.  

Standing Hamstring Stretch

• Place the heel of one leg onto a plyo box that is approximately knee height. 

• Straighten out the leg that is on the box and lean forwards from your hip, whilst keeping a square bodily position. 

• When you feel a mild stretch, hold this for 15 seconds and repeat on the other leg. 

One Legged Forward Fold

• Sit with your legs straight in front of your body. 

• Bend your right knee and place your right foot against your left thigh.

• Breathe in slowly as you raise both arms above your head and exhale as you bend forward to touch the big toes of your straight leg. 

• Hold for 15 seconds and repeat on the other leg. 

Banded Single Leg Deadlift

• Stand on your left leg, with your foot positioned in the middle of a long resistance band, holding onto each end. 

• Push your hips back to hinge at the waist whilst you lower your torso to the ground and lift your right leg behind your body until your toes point straight down to the floor. 

• Drive through your left heel to ensure balance as you return to the starting position. 

• Aim for 8 reps on one leg before moving onto the other. 

Implementing these stretches into your exercise routine as a gym goer or athlete, will be a very effective way to relieve hamstring tightness in your day-to-day life.

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Tags: Equipment > Resistance Bands