Athletes and hamstrings go hand in hand. If injured, the posibility of playing your sport is probably very minimal. I believe stretching can help prevent injuries.


Tight hamstrings are one of the biggest contributors to lower back pain. 3 out of 5 people will experience lower back pain in their lives at one time or another. If you’ve playing sports with some sort of back pain, you understand how hard it is to play the game at your full potential. This easy test and stretch can protect you from potential back pain.

Hamstring Flexibilty Test

Lay flat on your back with both legs on the floor, lift left leg up as high as you can while keeping it straight, the knee should be slightly bent
Left leg should be at 90 degrees straight in the air
If your leg can’t extend to 90 degrees, you test positive for tight hamstring flexibilityRepeat test for right leg

Hamstring Stretch

Lay flat on your back with both legs on the floor, lift left leg up as high as you can
Pull your toes back toward your shin as leg is in the air
As you slowly extend your leg pull behind your knee until a gentle stretch is felt.
The thigh must remain vertical without allowing the spine to move.
Hold for 20-30 seconds,
Repeat for 2-3 reps.

Alternative technique: Following movement instructions, wrap towel around foot and slowly extend knee to ceiling until a slight stretch is felt. Lumbar spine(lower back) must remain neutral.