How to Loosen a Tight Hamstring

How to loosen a tight hamstring
Woman photo created by freepik -

It’s a common myth, most people confuse that if you can’t touch your toes you have tight. But that’s not the only reason can deduce tight hamstring. If you experience pain or slight tension and you feel like your muscles are contracted, then you have tight hamstrings. The muscle strain in your hamstring can lead to some serious injury. It’s time for you to loosen a tight hamstring.

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There are various methods you can perform to reduce the muscle strain and pain in your hamstring, like stretching, yoga, or in the worst conditions, you have to go see a doctor.

It’s a common problem that many athletes have during sports activities. If your sports activity included sprinting, soccer, tennis then it’s natural for you to a tight hamstring. You can have tight hamstrings also if you have 9- work job involving you most of the sitting. You can’t quit your job or take a leave from sports, so you should heal Hamstring as quickly as possible.


We have included the best stretching exercises for you to perform if you are willing to loosen tight hamstrings.

Why tight hamstring?

There could be many reasons which caused your tight hamstring as people use it every movement. If you are an athlete or perform any sports activities, it’s natural for you to have a tight hamstring.

Sudden movement of your body like sprinting or football, you have to use an excessive force with your hamstrings, that cause muscles to contract and you have a muscle strain. If you a job person, sitting all day can cause irregularity to your hamstring muscles with cause them tightness.

Tips on how to loosen tight hamstring

Tight hamstring can be treated by doing stretches, or yoga and if you are experiencing continuous pain in your hamstrings you should consult a doctor. With the correct stretching exercises, it helps your tight hamstring muscles to loosen and work properly. Yoga, Pilates, and some other various methods that help loosen the tight hamstrings.
● Yoga
● Stretching
● Warmup up before exercise
● Rest
● Consult a doctor

Why stretch your Hamstrings?

The key factor before performing any stretching activities is that “Never force a stretch “. Try to take out the most of your body energy with the stretching exercises.
Maintain your breathing when you perform stretching exercises. Perfect Breathing is stated as full inhale and keeping all your diaphragm interact.
The stretching exercises should be performed every 2-3 days a weak and 4-5 days if you have a tight Hamstring problem.

How to stretch and loosen your tight hamstring?

There are several stretches you can perform to loosen a tight hamstring. The first good idea it to warmup up before stretching. Warmup should not involve you doing heavy exercises with your Hamstring. Try taking a small walk before stretching your hamstring muscles.

These are the best 9 stretching exercises you can do to loosen a tight hamstring. These exercises will increase your flexibility, and can help treat your hamstring.

Lying hamstring stretch

How to perform?
● Lie down on your yoga mat with your back straight.
● Pull your right knee to your chest and extend it fully.
● Don’t stretch too hard and you can use yoga strap for fully stretch.
● Hold for 10 seconds and lower your knee.
● Switch legs and Repeat 10 reps.

The Simple Hamstring Stretch

How to perform?
● Start by sitting on the floor and keep your back and legs straight.
● Extend both your arms and lean forward.
● Try to touch your toes and keep your knees straight.
● Hold this position for 20 seconds.
● Back to the original position and repeat 10 times.

Downward Dog

How to perform?
● Begin with your hands and knees on the floor.
● Keep your back flat always during exercise.
● Lift your knees towards the ceiling.
● Hold for a few seconds and lower your knee.
● Repeat with another knee for 10 reps.

Extended Triangle Pose

How to perform?
● Stand straight and maintain your legs 3-4 feet apart.
● Extend your arms and parallel to ground.
● Turn your right foot in toward the left and your left foot out 90 degrees.
● Bend your torso to the left leg and reach the floor.
● Hold for a few seconds and back to the original position.
● Repeat for 10 reps.

The Hurdler Hamstring Stretch

How to perform?
● Begin with sitting on the floor.
● Your one leg should be straight and another bend.
● You bend leg should touch the other thigh.
● Extend both arms and reach forward touching your toes.
● Hold this position for 10 seconds
● Switch legs and repeat for 10 reps.

Both Legs at Once Hamstring Stretch

How to perform?
● Stand straight with your left foot in front of the right foot.
● Extend your arms downward while bending your waist.
● Touch the ground if you can.
● Hold for a few seconds and switch legs.
● Repeat 5 reps.

One Leg at a Time hamstring stretch

How to perform?
● Stand straight with shoulder hip-width apart.
● You need a Stool for this exercise.
● Put your heels on it and reach both arms to ceiling.
● Feel the tension when standing yon your toes with one leg.
● Hold for a few seconds and then switch legs.

The Towel Hamstring Stretch

How to perform?
● Lie on the yoga mat.
● Use a towel place it around your toes.
● Hold the end on the towel with both your hands.
● Pull the towel when lifting the right leg upward.
● Always keep your knee straight and another leg on the floor when performing this exercise.
● Bring your leg upward until you feel a stretch on your thighs.
● Hold for a few seconds and back to the original position.
● Switch legs and repeat for 15 reps.

Foam roll hamstrings

How to perform?
● You’ll need a foam roller for this exercise.
● Start by sitting on the floor.
● Put your foam roller under your left thigh.
● Your right leg should be static and arms should be behind on the ground.
● Maintaining balance roll your left leg hamstring.
● Keep your back straight during this exercise.
● Roll for 30 seconds and then switch legs.
● Repeat for 15 reps.
Foam rollers can help stretch out and loosen your muscles. Most gyms have foam rollers you can use. If you don’t belong to a gym, or if your gym doesn’t have foam rollers, consider buying your own if you regularly get tight hamstrings. Foam rollers can also be used to relieve back pain and loosen various muscles in your body, including your glutes, calves, and quads.


Yoga is the ultimate weapon that you can use with any enemy ( health problem). You need to increase flexibility, strengthen your muscles and even it can help to loosen tight hamstrings. Most of the yoga poses have a wide variety of benefits. With the correct posture, you can connect with all your muscles. If you taking any yoga class, do mention this to your yoga instructor about your tight hamstring. He will help loosen your tight hamstring with the correct postures. If you are not taking any yoga classes you can perform this exercise to loosen your tight hamstring.

How to prevent tight hamstring?

Hamstrings are used in every movement of our body. The tightness of the hamstrings is a common problem. The best way to prevent this is by warming up before exercise. These are various methods that can help you prevent tight hamstring.

● Warm-up before exercise
● Perform hamstring stretches
● Always take precautions when hamstrings are involved.
● Consult a doctor if you are experiencing pain for a long time.
● Perform yoga poses.

When to consult a doctor

If you are experiencing continuous pain for a long time or have a tight hamstrings for a long time, you should consult a doctor. Don’t perform any stretching exercise at home without consulting the doctor first.

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Hi, gurbi is a fashion blogger, designer, and fashion consultant. He is 25 yrs old man who love the world of fashion.