Top 10 Stretches and Strengthening Moves for Hamstring Strains
Accelerate your recovery from hamstring strains with these effective stretches and strengthening exercises designed to restore flexibility and strength.
Accelerate your recovery from hamstring strains with these effective stretches and strengthening exercises designed to restore flexibility and strength.
Hamstring strains are common injuries, especially among athletes and active individuals. Proper stretches and strengthening exercises can help speed up recovery and prevent future injuries. Here are the top 10 stretches and strengthening moves for hamstring strains:
Sit on the floor with one leg extended and the other bent with your foot against your inner thigh. Reach towards your extended foot, keeping your back straight. Hold for 15-30 seconds and switch legs. This stretch helps to improve hamstring flexibility.
Stand with one foot on a low stool or step. Keep your leg straight and lean forward slightly, feeling a stretch in your hamstring. Hold for 15-30 seconds and switch legs. This stretch targets the hamstrings and improves flexibility.
Lie on your back with one leg extended and the other bent. Loop a towel or band around your foot and gently pull your leg towards you, keeping it straight. Hold for 15-30 seconds and switch legs. This stretch helps to lengthen the hamstrings.
Lie on your stomach with your legs straight. Bend your knee, bringing your heel towards your buttocks. Lower your leg back down slowly. This exercise strengthens the hamstrings.
Stand on one leg with a slight bend in your knee. Lean forward at the hips, extending your other leg behind you. Return to the starting position. This exercise strengthens the hamstrings and improves balance.
Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling, squeezing your glutes and hamstrings. Lower back down slowly. This exercise strengthens the hamstrings, glutes, and lower back.
Kneel on the floor with your feet anchored under a stable object. Slowly lower your upper body towards the floor, keeping your back straight. Use your hamstrings to return to the starting position. This exercise is an advanced move that significantly strengthens the hamstrings.
Sit on the edge of a chair with one leg extended and the other bent with your foot flat on the floor. Reach towards your extended foot, keeping your back straight. Hold for 15-30 seconds and switch legs. This stretch targets the hamstrings and improves flexibility.
Sit on the floor with a foam roller under your hamstrings. Roll back and forth, applying pressure to the hamstrings. This helps to release tension and improve flexibility in the hamstrings.
Lie on your back with your knees bent and feet flat on the floor. Dig your heels into the floor and lift your hips towards the ceiling, squeezing your hamstrings. Lower back down slowly. This exercise strengthens the hamstrings and glutes.
If you are recovering from a hamstring strain or any other condition, consider seeking the help of a Warrior Health physical therapist. Warrior Health offers modern sports medicine and physical therapy to help reduce pain, improve strength and flexibility, and get you back to your favorite physical activities. With proper treatment and care, hamstring strains can be effectively managed, allowing you to enjoy a full and active life.
