Hamstring Stretches for Tight or Sore Hamstrings - Ask Doctor Jo

Hamstring Stretches for Tight or Sore Hamstrings www.AskDoctorJo.com These Hamstring Stretches are great for tight or sore hamstrings You can do them sitting, standing or lying down. Read Doctor Jo’s blog post about this video at www.askdoctorjo.com/content/ha...
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Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy.
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More Details About This Video:
The hamstrings are very important muscles, and they work with the knee, hips, and back. When they are sore or painful, they can cause many problems. Hamstrings can be strained, sprained, or even completely torn. Many times people will feel pain in the back of their legs, behind the knees, or in the butt area. There are several ways to stretch your hamstrings, and some work better for some people than others. You don't have to do all these stretches, just pick one or two that work best for you. When you are stretching, make sure to hold the stretches for at least 30 seconds and do them 3 times. This video will show you ways to stretch your hamstrings lying down, sitting, and standing.
First, will be the stretches on your back. This stretch is called an active assisted stretch because you are actively doing the stretch. Grab the back of your thigh, and bring your hip to about 90 degrees. Slowly start to straighten your leg until you feel a good stretch as seen in the video. Not everyone will be able to straighten their knee completely. Do three sets of 30 seconds on each side. If your legs start to shake and it is too hard to hold up, try using a belt or dog leash to help hold the stretch. This time you want to keep your leg straight the whole time. Try not to bend your knee, and gently pull your leg towards your head until you feel a good stretch.
Next, you will see some stretches sitting up. The most important part of this stretch is to keep your back straight. Many people try to curl their backs to be able to touch their toes. Your hamstrings are attached to what is called the ischial tuberosity, or your butt bone. So if you bend at your back, you are not going to get a good hamstring stretch. Try to bend at your hips. You can also do this stretch sitting on a couch or the side of a bed as shown in the video.
Finally, you can stretch your hamstrings standing up. You can prop your leg on a step or chair. It is still important to bend at your hips and not your back.
Hamstring Stretches for Tight or Sore Hamstrings:
• Hamstring Stretches fo...
DISCLAIMER: This video and any related comments are not medical advice. Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; however, she is not YOUR Physical Therapist and can't possibly diagnose you through the Internet. So don't use this information to avoid going to your own healthcare professional or to replace the advice they have given you. This information should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, this information won't help, and it could make things worse. If you experience any pain, stop immediately and see your healthcare professional.

[@AskDoctorJo]

Purchase a printable worksheet with the Hamstring Stretches in this video here: www.askdoctorjo.com/buy-hamstring-stretches-worksheet Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **kzbin.info*

[@jaysierra3677]

Thanks Doctor Jo I’m a basketball player n when I was changing speeds with dribbling the ball between my legs i felt some tightness on my hamstrings so i searched up your video it really helped

[@itsminal4638]

My calf muscles is very strong but thighs muscles is very weak and I have don't knee lock. Stretching will help for my knee lock?

[@lawrencerichards5396]

I play football in Australia and I have sore hamstring I can run on it but if kick ball on that foot it hurts

[@adaezeschannel]

my hamstring has been so sore recently so i followed this and my thigh feels so much better already, thank you soooo much

[@AskDoctorJo]

You're welcome.

[@AskDoctorJo]

I know, it seems like forever!! But it's not really getting a good stretch with anything less!! You can ease off of it a bit. Stretching should be a "good hurt," but never painful! Good luck!!

[@jadynshaylee]

This really helped my right hamstring is so sore from my workout and couldn’t walk with that leg being straight but this helped a lot

[@nickscomputerfix]

You explained and demonstrated the stretches perfectly. I did them and they made my hamstrings come alive again! 👍😎 Thanks for doing this video.

[@AskDoctorJo]

You're welcome.

[@AskDoctorJo]

Thanks!! I hope the stretches help!!

[@AskDoctorJo]

Try rotating your leg outward (external rotation of the hip), and then stretch with your leg straight. That should help get the outer hamstrings!! Good luck!!

[@mbeaman2227]

Thank you so much for your videos. I'm a 50+ year old yoga student who is more like a bull in a china closet...hamstrings are my major obstacle...your videos really help so much. :)

[@hivas2crazee]

Ten years later and it’s still doing wonders for everyone 😭 thanks doc

[@AskDoctorJo]

You're welcome.

[@themostcringiestperson2682]

I have really bad arthritis in my knees and these really helped me a lot, thank god I found your channel

[@AskDoctorJo]

Do both during the same session. Warm up your muscles first with a gentle 2-3 minute warm-up. Then stretch the muscles out. Finally strengthen them after you have stretched them out!!

[@claremmm]

Warm up - Stretch - Strengthen - makes perfect sense, why was I not told this a long time ago....thank you dr. jo

[@shivanktomer361]

Do we do the stretching and strengthening exercises on the same day or we first strech for a few day then strengthen them?

[@courtneykuenzi2357]

Just wanted to say thank you so much!! I just had a massage appt and was told to look up different stretches to deal with my weak points. I have 2 of yours saved and I really like your to the point style but also warm, with personality, & with an explanation over why you would do something one way over another- it helps!! Thank you for your time and for putting these together! :)

[@AskDoctorJo]

You're welcome, and thanks! Good luck.

[@candywong589]

Very thorough explanation and demonstration! Love Doctor Jo showed all different ways of doing the same stretches. The best video for hamstring stretches!

[@AskDoctorJo]

Thanks!

[@ronquinn7628]

Hi Dr Jo, I had my knee replaced 6 weeks ago. My hamstring is very tight after many years of not working properly. Your tips are very helpful.

[@divyakamath1242]

I like Dr. Jo’s videos. No beef or extra annoying talk. Some initial intro and then she goes right into it. Also super cool exercises. I used a lot of her exercises when I had a knee injury.. thanks!

[@AskDoctorJo]

Thanks, and you're welcome!

[@TheClarCker]

I like the way she explains, and she never misses a detail, thank you, Dr. Jo,

[@AskDoctorJo]

You're welcome.

[@rahelberehe2707]

I am surprised that she saw this and looked at a video from 7 years ago but she cares

[@Gozerthegozarian1984]

Great video. Looking for easy/light/gentle hamstring stretches for 1st thing in morning

[@Dykonoclast]

I have been doing that seated floor stretch wrong my whole life until today! I thought it was because I was hypermobile I never felt my hamstring stretching in that position, but it's because I was flopping over from my back and not from my hips. This is a true revelation!!! My hypermobility makes it hard to accomplish quality stretching, but thanks to your brilliant guidance, Dr. Jo, my hamstrings have been thoroughly stretched and I am so grateful ❤

[@AskDoctorJo]

Glad it helped!

[@joshmills780]

Glad I found your video. Back went out after sitting a flight from Dallas to Charleston. Feeling better now after doing the stretches you recommend.

[@AskDoctorJo]

De rien!

[@jafuni9349]

It is incredible how beautiful Dr. Jo is...and she seems to have a very kind and joyful spirit.

[@Ifzal42]

Fantastic and easy to do stretches. Thank you so much. I feel better already! Can’t wait to see the effects after a few days of practice.

[@AskDoctorJo]

Thanks, and you're welcome. Good luck.

[@dannylaw7367]

Good job of narration, and right to the point..... plus.....I love the two pup supervisors team you put together.

[@AskDoctorJo]

Thanks 🐾

[@nelsonwalker7105]

Thank you for showing the couch and standing stretches which are better for me with some limited mobility. Thank you for this video,

[@AskDoctorJo]

You're welcome. Good luck.

[@MoKuaho]

Really affective was planning on not going for my jog today but after I did a few of your exercises my legs feel alive

[@dickclements]

Great video, very helpful. Hard to find trustworthy videos like yours sometimes. Thank you

[@AskDoctorJo]

Thanks, and you're welcome.

[@_tgreg1]

Awesome video! Been so tight for years and it’s affecting my back and also knees

[@AskDoctorJo]

Thanks! I hope it helps.

[@AnthonyBlackwell-nl9yl]

Thank you soo much the pain I felt from these stretches was exhausting but than i listened to what you said using the hips and oh my the relief I felt after just ONE set was unbelievable THANK YOU!!!

[@AskDoctorJo]

You're welcome!

[@dhirajojha2853]

These are the simplest and most effective ones!!

[@TaylorSwiftalwaysslays]

My hamstring has been hurting for a week and I kept doing the same stretch that did not work so I watch this video and did mainly the standing up stretches and my hamstring feel so much better. Thank you so much for making videos of different stretches so that if someone doesn’t like one stretch, they can choose another.

[@AskDoctorJo]

You're welcome. Glad you found one that helped.

[@AjAj-ef4yv]

Thank You sooo much (A weekend warrior myself -- it's so important to get these stretches right. And you did such a fantastic job in explaining how to do it right by NOT curling the back. Much appreciated!).

[@AskDoctorJo]

You're welcome! Good luck.

[@kellymerta2855]

Love your videos! These have made my workouts so much better. Thanks so much, Dr. Jo!

[@AskDoctorJo]

Kelly Merta Thanks! And you're welcome! Good luck!

[@nicolasabdelkarim4052]

Your videos are really good. Simple, straight to the point and effective. Thanks doc!

[@AskDoctorJo]

Thanks, and you're welcome!

[@jeweledthrone2850]

I’m just so grateful for your videos 😭

[@rvo9744]

Dr Jo your exercises have cure of back, knee, ankle and now looking to improve my Achilles tendinitis that seems to be connected to my hamstrings and calf

[@karthikeyanpalani9387]

Thanks for making it Simple and Clear.

[@AskDoctorJo]

You're welcome.

[@mike419100]

Great, straight-to-the point, no BS video !! Thanks

[@AskDoctorJo]

You're welcome.

[@tomthumb9839]

Another video that will greatly improve my hip pain. I am a senior and I should have started stretching years ago. Thanks for the numerous informative videos.

[@AskDoctorJo]

You're welcome! Good luck.

[@fraulein_farah]

Dr. Jo , I am so happy I found you!! I was about to give up on an intense athletic/suspension training class I started but then I found your stretching videos and your demos are so clear and EFFECTIVE, I can survive my workouts and feel my body again 😂 Thank you 🙏

[@AskDoctorJo]

You're welcome. Glad they are helping.

[@wilsondeleon9725]

Thanks Dr. Jo for sharing such an amazing video. I just did some of the stretches you showed and I'm already feeling better. ☺

[@AskDoctorJo]

You're welcome!

[@Nick-hm9rh]

I love you for this. It feels so good

[@dattatreyatelharkar5895]

Dr Jo excellent explaination. I will follow accordingly. Thank you very much.

[@AskDoctorJo]

Thanks, and you're welcome.

[@LifeAccordingToAmyNicholls]

Thaaaank you!!! I am a gymnast and I was practicing some skills on my trampoline when I felt some tightness and then I just searched some stretches and this helped me so much!

[@AskDoctorJo]

+Creative Constellations You're welcome! I'm glad they helped.

[@MrLovegospel]

This was some awesome hamstring stretch advise...THX Dr. Jo

[@AskDoctorJo]

You're welcome.

[@jayak8860]

Hey, just wanted to let you know this video helped me out when I was on the ground almost screaming in pain with a cramp. I was trying almost everything and pulled my phone out and youtubed this LOL, thank you!!!!!!

[@AskDoctorJo]

+JayTactical88 You're welcome! I'm glad they helped. Hamstring cramps can be super mean!!

[@pushed2theEDGE]

I'm super flexible (I'm a wrestler) so typical hamstring stretches rarely really help. the tip you gave about curling your toes is wonderful!! opened up new doors for me!

[@AskDoctorJo]

I'm glad the tip helped!! Good luck.

[@tomthumb9839]

Beautiful pups. Thank you for the informative video !

[@AskDoctorJo]

Thank you, and you're welcome!!

[@alyssahernandez9639]

This helped a lot ! Thank you!

[@AskDoctorJo]

+Alyssa Hernandez You're welcome! I'm glad it helped.

[@maravich8120]

This helped a lot! Perfect!

[@edaripper]

Omg this is what I needed thank you so much the hamstring stretch with the belt exercise was perfect I feel so much better thank you again.

[@AskDoctorJo]

You're welcome.

[@phillipt4142]

Thanks for the info . This video was made 10 years ago. Thanks for the all of the knowledge and videos over the years

[@AskDoctorJo]

You're welcome.

[@Excsta]

Thank you for the hamstring stretches Dr. Jo! I just subscribed 👌😊 very helpful

[@AskDoctorJo]

You're welcome, and thanks!

[@masterofdisaster5697]

Excellent video! The active assisted stretch works better than anything I've seen in the last decade. I can finally feel my hamstrings stretching as opposed to my back. Thanks!!

[@AskDoctorJo]

Thanks, and you're welcome!

[@MrEmagTv]

This helped so much I do this before I start playing basketball and after and I don't ever get those painful hamstring cramps anymore :)

[@AskDoctorJo]

+EmagTv I'm glad they helped!

[@dipcisdipcis8028]

GOOD MORNING DOCTOR JO...I HAVE BACK PROBLEM AND I ALWAYS LOOK FOR UNDERSTANDABLE AND TECHNICAL VIDEOS ABOOUT MY PROBLEM IN KZbin DUMP.AT THE MOMENT, I FEEL LIKE I FOUND A GOLD MEDAL IN IT.YOUR VIDEO IS THE BEST BEGINNING OF THIS MORNING HERE.I KNOW THAT I AM AS HEAVY AS THE GROUND PULL ME AS LIGHT AS MY WINGS FLUTTER.YOUR SHARINGS WILL BE THE WIND FOR THEM.THANK YOU SO MUCH.

[@AskDoctorJo]

You're welcome. Good luck.

[@morrisgonsalves1]

Simple and easy to follow, thanks, I have a right foot drop there has been an improvement and still have tightness at my calves and Thigh for the right foot, anything i can do for the tightness.

[@mohanhegde]

Thanks a lot for the simple explanations, safety tips and effective exercises :)

[@AskDoctorJo]

Mohan Hegde You're welcome! Good luck!

[@wandakawadza7616]

Excellent instructions and easy to follow and that give understanding.

[@AskDoctorJo]

Thanks.

[@akmalmehmood6618]

So nice way you teach thanxx

[@AskDoctorJo]

You're welcome, and thanks.

[@johntait491]

Thank you. This was well explained and demonstrated.

[@AskDoctorJo]

You're welcome, and thanks.

[@mariaska7819]

Great, just what I need at the moment. Thank you !

[@AskDoctorJo]

You're welcome!

[@randomposts4272]

Thank you so much! This helped me get rid of my pain😀🤓❤️

[@AskDoctorJo]

You're welcome! I'm glad it helped.

[@harshaokin8064]

I had stopped running for 4 months.. thinking it was a ligament injury after a fall.. and waited for it to recover. just got to know that it was a tight hamstring and now found your video. Really hope I'm back to running soon. Hope to run a half marathon by the end of May 2022. Thanks Dr Jo!

[@AskDoctorJo]

You're welcome!

[@FollowerOfChrist589]

This really really helped with my back pain and muscle tightness thanks great video for beginer and advanced stretching

[@AskDoctorJo]

You're welcome.

[@JDDevice]

Love the sofa stretch. More range of motion when tilting the back for sure

[@adamslade1266]

This video was terrific! Thanks for all the great stretches!

[@AskDoctorJo]

Thanks, and you're welcome!

[@georgeborrego7483]

thanks dr joe, for responding to my question. I will try those stretches and I hop they help.

[@AskDoctorJo]

You're welcome. I hope they help too.

[@christinanicholls9868]

Thanks so much for your videos. I have tight hips and some neck and back issues and these are really helping me loosen up some tight muscles without hurting my back. 💞👍

[@AskDoctorJo]

You're welcome.

[@rosab5781]

awesome stretches to do at home or even at work....thank you so much!

[@AskDoctorJo]

You're welcome!

[@fachri17]

This really helps me a lot! Before i can't even walk properly, it also really hurt. But after doing this stretches, most of my pains are gone! Thank you so much

[@AskDoctorJo]

You're welcome.

[@tomrago844]

what if i feel all of these stretches in my calf and not my hamstrings?

[@GabrielEsquiveI]

Bad form

[@yashishmistry1767]

💀

[@Fr-ron]

I had the same problem, i guess i figguered it out a little bit, by stretching ur hamstring you need to stretch ur whole leg out, if you calves are even shorter than ur hamstring they will reach their full range of motion even before ur hamstring does. So it probably means you need to stretch up ur calves first before you can really work on ur hamstring

[@tomrago844]

@@Fr-ron Thank you! This is very helpful

[@Fr-ron]

@@tomrago844 no problem, it also helps to put your toes away from you instead of pulling them towards you. That way you only focus on your hamstrings

[@sarahfoley2746]

Thank you!! Ive been trying to stretch out my hamstrings but it wasn’t seeming effective- your tip about keeping the back straight really helped!!

[@AskDoctorJo]

You're welcome!

[@jimmyjimmy1038]

I like how you explain so slow and clear , the best 👌 👍👍 thank you 🙏🏾

[@AskDoctorJo]

Thanks, and you're welcome!

[@user-yh8dg3wq6i]

Very helpful, especially first part. Thanks.

[@AskDoctorJo]

You're welcome.

[@kjjj1]

Omg I have been doing these stretches wrong all this time smh... glad I found this video, they feel better already.

[@allendranoel]

Nice one Doctor Jo. This is very helpful.

[@AskDoctorJo]

Thanks! Good luck.

[@dustynugget7062]

I love you so much for these videos because you really help out lots of people with pain

[@AskDoctorJo]

Thanks :-)

[@qwertymark76]

Simple and effective 👍🏼👍🏼

[@davisrodriguez]

this queen is currently helping me pass my fitness class assessment, love u icon

[@AskDoctorJo]

😎

[@sabrinakfoury3247]

Great video! I have patellofemoral pain syndrome and I've watched that video plus this one as my PT said my hamstrings are too tight. Of course, it won't work straight away but I do feel a little better already, hopefully if I keep it up, the pain will eventually go away. Thank you Dr Jo!

[@AskDoctorJo]

Thanks, and you’re welcome!

[@bunabuna9287]

Brilliant 👏 going to try this

[@tarekmakeen6238]

Thanks from Egypt dr. JO. You're terrific.

[@AskDoctorJo]

You're welcome, and thanks.

[@Jacebeaner]

May you have a billion views and a lifetime of likes! This video is king

[@AskDoctorJo]

Thanks!

[@ianmcilwraith4479]

Should have been doing these a few weeks ago and typically just really started as hamstrings been tight last wee while but after run yesterday definitely felt it more. Got a marathon in 2 weeks so fingers crossed these help

[@noAPlease]

Thanks yet again Doc Jo! Go figure I find you to help me in a tight spot once again!

[@AskDoctorJo]

You're welcome!

[@alexgagen7781]

Thanku so much for all your videos which u do. I find them so useful

[@AskDoctorJo]

You’re welcome.

[@1951DeSoto]

Stretches really helped me out, thank you! I do pretty heavy resistance training 5-6 days a week and had been slacking on my leg workouts. I went back to do hamstring curls and it was super painful I actually cramped up. This actually caused my sciatica nerves to flair up and send tingling down my legs, excruciating lower back pain and super painful! Upon trying these stretches I realized I couldn’t do them at all!! I was so unlimber I had no idea. My advice is ease into these if you aren’t limber or it can actually hurt you a good amount. But once you start getting into them, major relief!

[@AskDoctorJo]

You're welcome!

[@RodrigoVazquez91]

Thank you so much, all your videos are super helpful

[@AskDoctorJo]

+Rodrigo Vazquez You're welcome! I'm glad they are helping.

[@beauty3567]

I play football and I haven't been exercising for the past few weeks because of an upper hamstring injury towards my lower glutes, the stretches are helping thanks Doc

[@AskDoctorJo]

You're welcome.

[@preettiwana7892]

Good job Miss JO👍

[@jenatools1137]

Thank You this helped so much and really helped my hamstrings out

[@AskDoctorJo]

You're welcome.

[@neilbeech4093]

thanks Dr Jo for your exercises

[@AskDoctorJo]

You're welcome.

[@joevenuti8517]

Of all the videos I have seen, yours seems to be the one I have chosen to try. Thanks. I'll report results.

[@AskDoctorJo]

You're welcome.

[@awhite8386]

Thanks Doc! Still recovering from back surgery. This is really helping me improve my posture.

[@AskDoctorJo]

You're welcome!

[@xxrvgxx2658]

My Hamstrings have been sore for 8 days , and I have tried stretches before , so I'm watching this video to do more to relief this pain 🥲

[@wygoda123]

just perfect set of exercises!!! Cheers

[@AskDoctorJo]

Thanks!

[@alfredor_1072]

Holy crap this helped...I went to my first APC workout for highschool and wow my hamstrings were sore after and I have practice in a few hours so I really needed to stretch them out. I would be in better condition if it weren't for my counselors not allowing me to be in APC my Freshman year

[@annette4643]

Oh my gosh Dr. Joe you are a life saver!! I have been going to my Chiropractor but not getting as much as a relief because it’s muscle. So I am starting to do this daily and you have blessed me!!! Thank u thank u!!! You truly are gifted 😉🌸.

[@AskDoctorJo]

You're welcome!

[@beverlymontgomery8219]

Nice work, Dr. Jo!

[@AskDoctorJo]

Thanks!

[@TheZerokool187]

Thank you so much for this video , it has done so much for my hamstrings!!!

[@AskDoctorJo]

You're welcome!