Hamstrings are a group of three muscles at the back of the leg behind the thigh and have a lot to do with how flexible we are. The hamstrings are involved in many of our daily activities, such as walking and running; so having tight hamstrings can put you at risk for back pain and injury. Poor posture and a sedentary lifestyle are the main causes of tight hamstrings.
The first question is how do you know if your hamstrings are tight?
The “sit and reach” test measures lower back and hamstring flexibility.
Adult Men – results in centimeters (cm)
- Above 34 = Excellent
- 28 to 34 = Above average
- 23 to 27 = Average
- 16 to 22 = Below average
- Below 16 = Poor
Adult Women – results in centimeters (cm)
- Above 37 = Excellent
- 33 to 36 = Above average
- 29 to 32 = Average
- 23 to 28 = Below average
- Below 23 = Poor
Here are two simple exercises you can do at home to help stretch your hamstrings. Remember to hold each stretch for at least 30 seconds and complete 3 repetitions of each stretch.
Stretching: Lying down
Stretching: Seated
There are numerous exercises and stretches that will help increase your flexibility/strength and will help you avoid injuries. Make an appointment with our healthcare practitioners and talk to them about appropriate stretches/exercises that are tailored specifically for you and your fitness level. The practitioners can assess any previous injuries or restrictions that you might be working with and set up an exercise plan that will work for you.