Lying Hamstring Stretch

The hamstrings run down the back of the thigh. They often feel tight in people who sit for long hours, in runners and cricketers, and in people with back or knee pain. Stretching them lying on your back, with a towel looped around the foot, keeps the lower back supported, which makes it gentler than bending forward to touch your toes.

Written by Dr. V. B. Rajendra Prasad, MPT, licensed in the US and UK.

1. Lie with one knee bent and a towel looped around the other foot
2. Keeping the knee straight, draw the leg up until you feel a stretch

How to do it

  1. 1

    Lie on your back on a mat or firm bed. Bend one knee with the foot flat. Loop a towel, dupatta or belt around the ball of the other foot and hold one end in each hand.

  2. 2

    Keeping that knee straight, use the towel to slowly raise the leg.

  3. 3

    Stop when you feel a comfortable stretch along the back of the thigh. The leg does not need to reach upright.

  4. 4

    Hold for 20 to 30 seconds, breathing slowly, with your head and shoulders relaxed on the floor.

  5. 5

    Lower the leg slowly and repeat on the other side.

How many

3 holds of 20 to 30 seconds on each leg, once or twice a day.

Common mistakes

Bending the knee to get the leg higher. A lower leg with a straight knee stretches the hamstring better.

Pulling hard or bouncing.

Lifting the hips or head off the floor.

Pulling the toes hard towards you. This stretches the nerve as well as the muscle, which does not suit everyone. Keep the foot relaxed.

Make it easier

Raise the leg less, or lie in a doorway and rest the raised leg against the door frame so you do not need to hold it.

Make it harder

Hold for up to 45 seconds, or gently tighten the front of the thigh at the end of each hold to straighten the knee a little more.

Who it helps

Tight hamstrings
Long hours of sitting
Knee stiffness and knee pain
Runners, cricketers and badminton players
Lower back stiffness (without leg pain)

When to stop and check

If you have sciatica or a disc problem, a hamstring stretch can pull on the irritated nerve and make leg pain worse. Stop if you feel tingling, numbness or pain running down the leg, and check with your physiotherapist before continuing. After hip replacement or a hamstring tear, ask before starting.

Not sure these are the right exercises for you? A physiotherapist can assess you on a video call and build a programme around your problem, guiding each exercise and correcting your form in live sessions.

Get a personal programme

Frequently asked questions

Is the hamstring stretch good for back pain?
Tight hamstrings are common in people with back pain, and stretching them gently helps some people move more comfortably. It is not a treatment on its own. If you also have leg pain, check with a physiotherapist first.
Why not just bend forward and touch my toes?
Standing toe touches load the lower back and are hard to control, especially when the back is painful. Lying on your back with a towel stretches the same muscle while the floor supports your spine.

Related

Online physiotherapy: Back Pain and SciaticaOnline physiotherapy: Knee Pain and OsteoarthritisKnee Strengthening Exercises for Pain ReliefPhysiotherapy for Desk Workers and Software EngineersBack pain self-check

More back exercises

Knee to Chest StretchProne Press-UpCat-CamelBird DogDead BugHip HingeAll exercises
Dr. Rajendra

Written by Dr. V. B. Rajendra Prasad, MPT. Licensed to practice in the US (NY state) and UK (HCPC).
20 years of clinical experience. About Dr. Rajendra