What are the best exercises for stretching the hamstrings? Stretching the hamstrings is very important and often neglected. So many of my clients come to me with tight hamstrings, most of them have lower back pain associated because of their tight hamstrings. 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 play 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 Test:

1. Lay flat on your back with both legs on the floor.
2. Lift left leg up as high as you can while keeping it straight(knee should be slightly bent).
3. Left leg should be at 90 degrees in the air for correct hamstring flexibility (1a).
4. If your leg can’t extend to 90 degrees, you test positive for tight hamstrings.
5. Repeat test for right leg.
   

1a. Hamstring Test

Hamstring Stretch:

1. Lay flat on your back with both legs on the floor.
2. Lift left leg up as high as you can.
3. Pull your toes back toward your shin as leg is in the air.
4. As you slowly lift your leg pull behind your knee until a gentle stretch is felt. (1b)
5. The thigh must remain vertical without allowing the spine to move.
6. Hold for 20-30 seconds
7. 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.

1b. Hamstring Stretch

ABOUT THE AUTHOR: Kevin Moses, BS, CSCS is a San Diego personal trainer and fitness coach specializing in helping individuals with strength training, sports conditioning and weight loss.