Tight hamstrings are a common complaint. The hamstrings are the group of muscle tissues located on the back of the thigh which attach to the ischial tuberosities (AKA the sitting bones). But what you may not know is tight hamstrings can affect the mobility of the pelvis and create an imbalance to the pelvis affecting your spine and can cause pain in the lower back.
Incorporating just a few minutes a day to stretch your body especially your hamstrings can not only prevent injury but also help keep your mobility up.
Here are three good ways to stretch those hamstrings.
Chair Stretch
Sit on the chair holding to the legs of the chair. Scoot your bottom to the edge, legs straight in front of you, and lean forward. Hold this position for 1 min. If you feel unstable then have to bend one knee so you can place that foot on the floor while having the other leg stretched out straight. Switch sides holding each side for 1 min.
Touch Your Toes
Stand straight with feet shoulder-width apart and bend forward and hang, reaching your hands towards your toes. Hold for one minute. Slowly move through your spine to standing. For those who have weak abdominal muscles, you could also perform this stretch while sitting on the floor with legs extended. Have some assistance pushing gently from the back can also increase the range of motion if you want to work on your flexibility.
Leg Up on a Table
While standing lift one leg up onto a table, couch, or bed depending on flexibility and lean forward to feel the stretch. Hold one min.
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