How To Do The Hamstring Stretch With Strap Properly

The hamstring stretch with strap uses a stretching strap to stretch out and strengthen your hamstring muscles.

It helps relieve tension in tight hamstrings by improving your hip flexibility and mobility, which in turn helps improve your overall mobility and athletic performance.

How to do it:

  • Lie flat on the ground (or a mat if you have one), with your legs stretched out.
  • Bend your right leg, with the strap placed across the ball of your right foot.
  • Hold the strap using both hands.
  • Keep your other leg extended on the ground, making sure you flex the foot. This should help push your calf and thigh toward the ground.
  • Slowly and with control, extend your right leg with that foot flexed. Keep this leg straight, only bending it slightly in the knee. Your sole should be facing the ceiling.
  • Gently, pull the strap until you feel slight tension in your hamstrings.
  • Hold this stretch for 30 seconds.
  • Repeat as many times as you desire.

WHAT MUSCLES DOES THE HAMSTRING STRETCH WITH STRAP WORK?

The hamstring stretch with strap stretches and strengthens the muscles in the hamstring group, which are located on the back of your thigh.

These muscles help flex or bend your knee.

They also help your glutes extend your legs when you are performing physical activities like walking and running.

HAMSTRING STRETCH WITH STRAP BENEFITS

PREVENTS LOWER BACK PAIN

Tight hamstrings limit hamstring mobility, which can put a lot of pressure on your back.

Stretching and strengthening your hamstrings through exercises like the hamstring stretch with strap can help prevent them from becoming tight, hence preventing lower back pain.

REDUCES RISK OF MUSCLE INJURIES

Loosening your hamstrings reduces the risk of tearing or straining your muscle fibers during intense physical activities such as running and jumping.

INCREASES HIP FLEXIBILITY

Do your thighs hurt every time you’re done climbing a flight of stairs?

If your answer is yes, chances are your hips are inflexible because your hamstrings are too tight or inactive.

You can get rid of such discomfort by stretching your hamstrings, which will in turn improve your hip flexibility and improve the range of motion in the hip region.

IMPROVES POSTURE

When your hamstrings are too tight, the muscles will likely rotate your pelvis backward.

This could flatten the natural arch in your back, which can ruin both your standing and seated posture.

Keep your hamstrings lose by performing the hamstring with strap regularly and you’ll notice you’re able to stand taller and sit straighter within a short time.

EASY TO LEARN

It will not take you long to completely master the hamstring stretch with strap.

It is quite easy and you don’t need any technical fitness knowledge or equipment to get it right.

REQUIRES MINIMAL EQUIPMENT

To do a hamstring stretch with strap, you only need a stretching strap.

If you don’t have one, you can use a towel or a belt and you will still achieve the same results.

In fact, feel free to get as creative as you want as long as whatever you use will have the same impact as the stretching strap.

ALTERNATIVES TO HAMSTRING STRETCH WITH STRAP

STANDING HAMSTRING STRETCH USING A TABLE

Steps:

  • Find a table that is slightly shorter than hip height.
  • Stand upright, with your spine neutral.
  • Place the left leg on the table and then flex the right foot so that your toes are pointing toward the ceiling.
  • Stand a few steps away from the table so that only your foot and a small part of the calf are on the table.
  • Bend forward at your waist until you feel a stretch in your hamstring.
  • To make the stretch more intense, bend forward and place your hands on the table or the leg for support.
  • Hold this position for 30 seconds.
  • Take a 15-second break before repeating these steps.
  • Do as many reps as you desire.

SITTING HAMSTRING STRETCH USING A CHAIR

Steps:

  • Sit on the edge of a chair, with your back straight.
  • Plant your feet firmly on the floor.
  • Straighten your right leg with the heel on the ground and your toes pointing up toward the ceiling.
  • Bending forward at your hip, place your hands on your left leg for support.
  • Keep your spine neutral throughout.
  • Hold the stretch for about 30 seconds.
  • Do as many reps as you desire.

LYING HAMSTRING STRETCH ON A WALL

For this exercise, you need to find an open doorway through which you will extend one of your legs as you stretch the hamstring.

Steps:

  • Lie flat on a mat or the ground, with your back flat and your left leg completely extended on the floor. This leg should pass the doorway.
  • Lean your right leg against the wall next to that doorway.
  • To achieve tension in your right leg, adjust the distance between the wall and your body.
  • Hold this stretch for 10 to 30 seconds.
  • Repeat three or four times.

HAMSTRING STRETCH WITH STRAP MISTAKES TO AVOID

FAILING TO WARM UP

It is important that you warm up before doing the hamstring stretch with strap to activate the muscle fibers and prevent them from straining or tearing as you work out.

USING MOMENTUM

Keep your motions as slow and controlled as possible to maintain enough tension in your hamstrings.

TO CONCLUDE

Tight hamstrings are bad news.

They will make you feel pain in your thighs when performing even the most basic of your daily tasks, such as climbing stairs or moving a bag of groceries from your car to the kitchen.

The good news is, they are super easy to get rid of.

Simple hamstring exercises like the hamstring stretch with strap can help increase your hip flexibility and mobility, which will help loosen the muscles in there.

You don’t even need much for this particular exercise; just a simple strap, a towel, a belt or anything else that will work well, and you’ll soon start seeing the results.

However, if the tightness seems to be lasting, it is best to see a doctor and have them examine you to see if there’s an underlying cause.

But before you resort to seeing your doctor, you could try the exercises mentioned in this article first.