One fine day, I woke up just to find that something was different. My legs felt heavier than usual. Bending down to tie my shoes or reaching up to grab something from a shelf became tasks filled with discomfort and strain. I stopped wondering what led to this when I realised that I was suffering from tight hamstrings due to my sedentary lifestyle. 

 

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Causes of Tight Hamstrings 

Tight hamstrings are quite common. Any intense form of exercise or activity can put a substantial strain on hamstrings, which can eventually lead to injuries. Exercises or sports that target hamstring muscles can make them more vulnerable to injury. Also, tightness usually occurs when you start with a new exercise regime or you suddenly increase the intensity of your workout. Other factors that could lead to hamstring tightness are listed below:

• Not stretching regularly can cause hamstring muscles to become tight over time.
• Sitting for long periods, such as working at a desk job or watching TV, can lead to tight hamstrings.
• Activities like running or cycling without proper stretching and recovery can result in tightness.
• Weakness in other muscle groups, such as the quadriceps or glutes, can contribute to tight hamstrings.
• Strains or tears in the hamstring muscles can cause tightness during the healing process.
• As we age, muscles naturally lose flexibility, leading to tighter hamstrings.

 

Related story: 5 Hip Stretches For Every Desk Worker 

 

Treatment for Hamstring Tightness 

Tight hamstrings are usually not a cause for concern. In most cases, they are treatable with stretches and exercises. We spoke to Dr. Vinay Aindala (Doctor of Physical Therapy), who currently holds the position of Senior Manager at UR.Life, Apollo Hospitals, Hyderabad. With over 11 years of extensive expertise in the field, he shares a range of highly effective exercises to release hamstring tightness. These hamstring stretches are suitable for individuals of all ages.

 

5 Moves to Release Hamstring Tightness 

1. Hamstring Stretch With a Towel

• Sit on the floor with your legs stretched out in front of you.
• Loop a towel around one foot, holding one end of the towel in each hand.
• Keeping your back straight, gently lean forward from your hips, using the towel to pull your foot towards you.
• Hold the stretch for 15-30 seconds, feeling a gentle pull in the back of your thigh.
• Repeat on the other leg and perform 4 sets on each leg.

By elongating the hamstring muscles, this stretch helps in increasing flexibility, and reducing stiffness and alleviate discomfort associated with tight hamstrings.

 

2. Wall Hamstring Stretch

• Lie on your back with your buttocks close to a wall and your legs extended upward, resting against the wall.
• Keep your legs straight and your heels touching the wall.
• Relax your upper body and allow your arms to rest comfortably by your sides.
• Feel the stretch along the back of your legs and hold for 20 seconds.
• To deepen the stretch, you can gently push against the wall with your heels.
• Repeat for 2-3 sets, gradually increasing the duration of the stretch as your flexibility improves.

This stretch targets the hamstring muscles while also providing relief to the lower back. It's particularly effective for individuals with limited flexibility, as the wall provides support, allowing for a deeper stretch without strain.

 

Related story: 3 Stretches For People Who Have Desk Job

 

3. Seated Hamstring Stretch 

• Sit on the floor with one leg extended straight out in front of you and the other leg bent, with the sole of your foot against the inner thigh of the extended leg.
• Keep your back straight and chest lifted.
• Reach forward towards your toes with both hands, leading with your chest.
• Hold the stretch for 30 seconds while keeping your back straight.
• Switch legs and repeat the stretch on the other side.
• Perform 2-3 sets on each leg

Performing seated hamstring stretch on a regular basis helps you with basic everyday activities; like reaching down to the floor while reducing tension in your hips and lower back after long periods of sitting or standing. 

 

4. Standing Hamstring Stretch

• Stand up straight with your feet hip-width apart.
• Extend one leg forward, keeping it straight, while flexing the foot upward.
• Bend slightly at the waist and reach toward the extended foot with both hands.
• Keep your back straight and chest lifted.
• Hold the stretch for 20 seconds, feeling the tension in the back of your thigh.
• Switch legs and repeat the stretch on the other side for 4 sets.

Stretching the hamstrings while standing may provide a deeper stretch, so they must be performed with caution and using correct posture, especially for beginners. 

 

Related story: The World's Greatest Stretch: Why Everyone Should Do It, Everyday

 

5. Chair Hamstring Stretch

• Sit on the edge of a chair with one leg extended straight out in front of you and the other foot flat on the floor.
• Keep your back straight and chest lifted.
• Lean forward from your hips, reaching towards your extended foot with both hands.
• Keep your extended leg straight and your toes pointing towards the ceiling.
• Hold the stretch for 15-30 seconds, feeling the stretch in the back of your thigh.
• Switch legs and repeat the stretch on the other side for 2 to 4 more sets on each leg.

These stretches help to reduce muscle imbalances and tension, and decrease the risk of hamstring injuries and alleviating the pain.

 

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Also, remember consistency is the key and being regular with these stretches and moves help in the long run. Even after performing these stretches, if the pain persists, it is recommended to visit the doctor. Seeking advice from a qualified physiotherapist is a wise choice. UR.Life's physiotherapy services can provide tailored treatment plans to address specific needs and promote recovery.

Lifestyle Management Therapeutic Programs at UR.Life help you to invest in your well-being through seamless interventions and targeted medical treatments. Advanced laboratory technologies back UR.Life’s Occupational Health Centers (OHC), and with highly qualified experts/technicians, we’re committed to delivering trusted and quality recommendations, modifications and advice to you.