Your Body Almanac

Stretch your hamstrings

A lying hamstring stretch for the backs of your thighs, which tighten with sitting and running.

How often
Daily
Time
2 min
Recommended for
7 factors
Lying on the back, one leg lifts and both hands hold the back of the thigh, then the knee slowly straightens toward the ceiling while the lower back and head stay down.

How to do it

  1. Lie on your back with both knees bent and feet flat.
  2. Lift one leg and hold the back of your thigh with both hands, or loop a towel around the foot.
  3. Slowly straighten the knee until you feel a stretch along the back of the thigh. Keep your lower back and head on the floor.
  4. Hold for 15 to 30 seconds, breathing slowly. Do not bounce.
  5. Repeat 2 to 3 times on each leg.

Why it helps

The hamstrings run from your pelvis to below the knee. Long hours of sitting keep them shortened, and tight hamstrings can limit how far you bend forward, which shifts more of that load onto the lower back.

SourcesHow to stretch after exercising (NHS)Knee Conditioning Program — supine hamstring stretch (OrthoInfo, AAOS)

Be careful

Stop if you feel sharp pain, or pain or tingling that runs down the leg. If pain persists, see a doctor or physical therapist.

Recommended for

occupation

Construction worker

Heavy loads, heights, noise, dust and weather, every day.

6 risks · 16 practices occupation

Farmer

Dawn-to-dusk physical work outdoors, around machines and animals.

6 risks · 14 practices occupation

Landscaper

Mowing, digging and lifting outdoors in every kind of weather.

5 risks · 13 practices occupation

Plumber

Under sinks, in trenches, on your knees, twisting into tight spaces.

5 risks · 10 practices hobby

Soccer

Running, cutting, kicking and contact for ninety minutes.

5 risks · 9 practices occupation

Warehouse worker

Picking, packing and lifting at speed, miles of walking a shift.

5 risks · 12 practices hobby

Yoga

Deep stretches and long holds that can push joints past their limits.

4 risks · 10 practices