The hamstrings are one of the most extensively used muscles in our body. They are the three muscles present at the back of our thighs and run all the way from our hips to our knees. We use this group of muscles for our daily activities, including walking, running, jumping, and the like. And, tight hamstrings stiffens the muscle group and limits your mobility. And, having tight hamstrings is dangerous as it prevents you from the minimal activity, which is walking.
And, if you are engaged in sports and rigorous exercises, it can become difficult or sometimes even impossible for you to participate in any sports activities. But, every problem has a solution, and here, too, you can treat your tightened hamstrings and regain smooth mobility. The following expert tips can readily help you relieve your tight hamstrings.
Practice extended triangle pose:
You will have to stand straight with your legs about 3-4 feet apart from each other. Following this, you will have to try and reach the ground, with your arms parallel to the floor and your palms facing downwards. Keep your right foot inwards towards the left while your left foot is out, forming a 90 degrees angle. Ensuring that your toes are aligned with each other, try to gradually bow over your left leg and try touching the floor with your left hand. You can reach for a yoga block instead of the floor as well. And, at the same time, stretch your right arm straight up at the ceiling. Stay in the position for half or full one minute. And then repeat the position with your other side.
Seated stretching of hamstrings with chairs:
You will need two chairs for it, and they must be facing each other. Sit on one of them while you put your leg on the other. Gradually lean forward until you sense a stretch on your hamstring. Stay in that position for about 10 seconds and repeat it on your other leg. And work this stretching for about 30 seconds.
Stretching your hamstring while you lie down and use the wall:
Lie down near a doorway with your back flat on the ground. You can use a mat for safety. One of your legs must fully extend on the floor and pass through the doorway. At the same time, the other leg has to be stretched up, leaning against the wall beside the doorway. But always make sure that the distance between you and the wall must be such that you feel a slight stretch on your hamstring. Hold that stretched position for 10-30 seconds. Repeat it on the other leg and the entire stretch exercise thrice on one leg.
Use foam rollers:
All you need to do is to place the foam roller under one of your thighs and put the other leg on the ground for support. Ensure that your hands are beside you while you roll the foam on your hamstring from your buttock to your knee. Continue in one leg for 30 seconds, and then change your side. The entire exercise should be carried out for 2 minutes in total.
Stand and stretch:
Stand straight with your spinal cord placed in a neutral position. Place one of your feet in front with your heels touching the ground and your toes pointing upwards. Gradually bend while you put your hands on the stretched foot. You will feel a slight stretch, and you are to hold that position for 10-30 seconds. Repeat it on the other leg and ensure that your back is in a neutral position. Each leg must repeat this stretch 2-4 times.
Sit and stretch:
Sit on a flat surface, and stretch out one foot. Fold the other leg in a way that its toes face inwards. Most precisely, it is known as the butterfly position. Then, try to reach your toes gradually as you slowly bend your torso. Repeat this on the other foot and hold the stretched position for 10-30 seconds. This exercise has to be carried out on each foot 3-4 times.
Stretch with a table:
Look for a flat table. Put one foot on it and make a 90-degree angle between your two legs. Ensure that you are standing upright with your spinal cord in the neutral position. Try to reach the toes of your raised foot by slowly bending towards it. Hold the position for 10-30 seconds as soon as you feel a stretch. Repeat it on your other leg.
A physical therapist walks you through all the required exercises, activities, and the like to help you relieve your tightened hamstrings. They prescribe all the needed exercises, their frequency, and intensity that would help you gain back the mobility of your muscles. Also, you get to know about the ideal ways of doing the stretches and exercises, thereby ensuring optimum safety. They offer you a distinctive routine that helps you maintain a strict and organized schedule of providing that you appropriately alleviate the hamstrings’ constriction.
Yoga is undoubtedly one of the best methods to treat tight hamstrings. It includes poses primarily associated with stretching your body and, thereby, your muscles. And as you stretch your body and muscles, you automatically find the way to release the pain and firmness of your hamstring muscles.
When you massage your hamstring muscles, you effortlessly prevent them from becoming stringent. However, you must ensure a few things before massaging. The frequency must be appropriate, and also the intensity must not be too much. Therefore, it is always the best option to seek help from an expert, a massage therapist. They would know the most effective massaging methods and guide you with when and how long to get your hamstrings massaged.
Hamstrings are the muscles responsible for our most needy activities like walking, running, jumping. And, you must prevent tightened hamstrings. The tips mentioned above will readily help you get rid of firm hamstrings, and you will ideally regain perfect mobility. However, if you experience excruciating pain or extreme firmness of your hamstrings, do not think twice before consulting an expert or medical professional.