Hamstring Stretches

Written by Brett Harrop

Updated: 27 April 2022

(Main muscles involved: Hamstrings – Biceps Femoris, Semitendinosus, Semimembranosus)

The following hamstring stretches are designed to improve the flexibility of the hamstring muscles (figure 1). You should discuss the suitability of these exercises with your physiotherapist prior to commencing them.

To begin with, the hamstring stretches should be held for 15 seconds and repeated 4 times at a mild to moderate stretch pain free. Generally, you should choose one or two stretches that are comfortable for you and perform them 3 times daily. As your flexibility improves, the hamstring stretches can be progressed by increasing the frequency, duration and intensity of the stretches provided they are pain free.

Hamstring Stretches

Hamstring Stretch

Place your foot on a step or chair. Keeping your knee and back straight, lean forward at your hips until you feel a stretch in the back of your thigh / knee (figure 2). Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain free.

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Hamstring Self Massage Exercises

The following hamstring self massage exercises are designed to improve the flexibility of the hamstring muscles and are an excellent addition to the above hamstring stretches. You should discuss the suitability of these exercises with your physiotherapist prior to commencing them.

Foam Roller Hamstring Release

Place the foam roller under your hamstrings (back of your thigh) as demonstrated (figure 5). Using your arms, slowly move your body forward and backwards allowing the foam roller to massage the back of your thighs. Breathe normally keeping your legs relaxed. Repeat this process for 15 – 90 seconds provided it is comfortable and does not cause pain. This exercise can be progressed by crossing your legs and massaging one thigh at a time.

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Become a PhysioAdvisor Member and gain full access to our complete Injury Database. Our experienced physiotherapists are updating PhysioAdvisor’s injury articles to include the most important information to help users take control of their injury and hasten their recovery. Updated sections include detailed information on: Treatment, Intermediate & Advanced Exercises and a step by step Rehabilitation Protocol for each updated injury article – ensuring you have the tools to take control of your injury and save money on expensive physiotherapy consultations.

Find a Physio to assist with Hamstring Stretches

Find a physiotherapist who can assist with hamstring stretches and rehabilitation.

Other Exercises

• View Hamstring Strengthening Exercises
• View Lower Body Massage Ball Exercises
• View Lower Body Foam Roller Exercises
• View Lower Body Resistance Band Exercises
• View Basic Pilates Exercises
• View Basic Swissball Exercises
• View Balance Exercises

Physiotherapy Products to Assist with Exercises

To purchase physiotherapy products to assist with exercises click on one of the above links or visit the PhysioAdvisor Shop.

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