Exercise Tool Kit

Static Hamstring Stretching

From the perspective of a physical therapist, I notice hamstring tightness in a large number of my patients. Seeing patients with tight hamstrings is probably not unusual considering tightness in these muscles is associated with a variety of injuries such as patellofemoral pain and hamstring strains.1,2

This article will address static stretching of the hamstrings or the muscles located at the back of the thighs.

The Hamstrings

The bulk of the hamstring muscles run from the buttock region to just below the knee. If you sit on your hands, the bony portion you feel is where these muscles originate. The hamstrings can be felt running down the back of the thigh, and tendons can be felt as taut bands on each side of the back of the knee. When we sit with the knees bent, these muscles are shortened, which may lead to tightness over time.

Stretching the Hamstrings

Static stretching of the hamstrings is effective for improving flexibility, and it probably doesn’t matter what stretch is performed.3 The following are three common stretches.

Lying Hamstring Stretch | Kinesis Physical Therapy

Lying Hamstring Stretch

  •  Lie on your back with the leg stretched straight and the opposite knee bent. I recommend the opposite knee be bent to take some stress off the spine although the leg can lie straight if you prefer.
  • Use a strap, beach towel, dog leash, etc. to help raise the leg up while keeping the knee straight until a stretch is felt.
Seated Hamstring Stretch performed at Kinesis Physical Therapy

Seating Hamstring Stretch

  • Sit at the edge of a chair with the leg to be stretched held straight.
  • Lean forward at the hips.
  • There is no need to lean forward to touch your toes unless you are also working on increasing flexibility of the spine.
  • This picture depicts the end of the stretch.
Standing Hamstring Stretch with step at Kinesis Physical Therapy

Standing Hamstring Stretch W/ Step

  • Place your leg to be stretched on a step
  • Keep leg straight and lean from the hips until a pull or stretch is felt at the back of the thigh
  • This picture shows the end of the stretch
To effectively increase flexibility I would recommend picking one of the stretches and performing 1-3 sets of 30 seconds 5 days a week for about 6 weeks.3,4 To continue seeing improvements in flexibility or maintain hamstring flexibility, continue stretching at least 2-3 days per week 5.
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Author: Christopher (C.J.) Eberley, PT, DPT
Board Certified Orthopedic Physical Therapist
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Disclaimer: The views discussed on this website are for educational purposes only. Should you have any questions please consult your physician or physical therapist. Copyright© Kinesis Physical Therapy. All Rights Reserved.
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References

1. Heiderscheit BC, Sherry MA, Silder A, et al. Hamstring strain injuries: recommendations for diagnosis, rehabilitation, and injury prevention. J Orthop Sports Phys Ther. 2010;40:67–81.
2. Waryasz GR, et al. Patellofemoral pain syndrome (PFPS):a systematic review of anatomy and potential risk factors. Dyn Med, June 2008;26:7:9.
3. Decoster LC, Cleland J, Altieri C and Russell P (2005): The  effects of hamstring stretching on range of motion: a systematic  literature review. Journal of Orthopaedic and Sports Physical Therapy 5: 77–87
3. Bandy WD, Irion JM, Briggler M. The effect of static stretch and dynamic range of motion training on the flexibility of the hamstring muscles. J Orthop Sports Phys Ther. 1998;27:295-300.
4. Bandy WD, Irion JM, Briggler M. The effect of time and frequency of static stretching on flexibility of the hamstring muscles. Phys Ther. 1997;77:1090-1096.
5. Sainz de Baranda P, Ayala F. Chronic flexibility improvement after 12 week of stretching program utilizing the ACSM recommendations: hamstring flexibility. Int J Sports Med. 2010; 389–396.

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