Tight Hamstrings? Here's what you need to do!
Are you tired of dealing with tight hamstrings that limit your mobility and cause discomfort? You’re not alone. Tight hamstrings are a common issue for many people, often stemming from factors like sedentary lifestyle, improper stretching, or muscle imbalances. But fear not! With the right approach, you can effectively address tight hamstrings and regain flexibility and freedom of movement. In this guide, I’ll outline three essential steps to fix your tight hamstrings for good.
If you prefer videos, watch the video version below!
Step 1: Reduce Hamstring Tension
The first step in addressing tight hamstrings is to release the tension that has built up over time. Here’s a list of other common causes of tight hamstrings:
- Prolonged sitting
- Lack of regular stretching
- Sedentary lifestyle
- Muscular imbalances
- Overuse or repetitive activities
- Poor posture
- Weak core muscles
- Inadequate warm-up before exercise
- Previous injuries
- Genetics or anatomical factors
Regardless of the cause(s) the first movement to help reduce hamstring tension is a Hamstring PIR Stretch (Perform 2-3 rounds for 1-2 sets.)
This is a very simple and effective way to use an active stretch to calm down your nervous system and reduce hamstring muscle tension.
*Below is a playlist of all the video references for the movements described in this article.
Playlist
Step 2: Restore Hip Motion
Once you’ve released tension in the hamstrings, it’s essential to work on restoring full range of motion in the opposite direction (hip flexion): Here is a list of why hip flexion range of motion is so vital:
- Improved Mobility
- Reduced Risk of Injury
- Enhanced Athletic Performance
- Proper Body Mechanics
- Improved Posture
- Functional Activities
- Enhanced Flexibility
- Prevention of Muscle Tightness
- Improved Circulation
- Functional Independence
These Hip Flexion (Hamstring) Hovers are a simple and very effective way to help improve your hip flexion range of motion. (Perform 5-10 reps for 1-2 sets)
Step 3: Reinforce with Strength Training
It is crucial to train your hamstrings after loosening them to maintain those changes for longer periods. While stretching exercises can temporarily increase flexibility and reduce tightness in the hamstrings, strength training is essential for reinforcing these gains and promoting long-term flexibility. Strengthening the hamstrings helps to stabilize and support the muscles around the hip and knee joints, reducing the likelihood of imbalances and compensatory movements that can lead to recurrent tightness.
These Romanian (Straight-Leg) Deadlifts are a great way to training and reinforce the changes we made with the first two movements. The secret sauce is slow, controlled movement, so you want to grab a light-medium weight and focus on five second eccentrics (lowering the weight down) with each reps. (Perform 10 reps for 1-2 sets)
Additionally, strong hamstrings contribute to improved posture, biomechanics, and overall movement quality, reducing the risk of injury during physical activities. By incorporating targeted hamstring strengthening exercises into your fitness routine, you can build strength, resilience, and flexibility, ensuring that your hamstrings remain supple and functional over time.
Join the Movement
Unlock the path to freedom from hamstring tension by joining the Mobility Suite Membership today and starting my exclusive 2-week “Hamstring Reset” program.
Designed to target and alleviate tightness in your hamstrings, this program offers a comprehensive approach to improving mobility and reducing discomfort. With a focus on targeted exercises and expert guidance, you’ll uncover a renewed strength and ease of movement.
Plus, take advantage of our 7-day free trial by clicking the button below, ensuring you have nothing to lose but your Tight Hamstrings. Don’t let discomfort hold you back any longer—join today and take the first step toward a more mobile and pain-free lifestyle.
