Tight Hamstrings - Why Static Stretching Doesn't Work (and What Does)

[@Uprighthealth]

What technique will you use to fix your tight hamstrings? Drop me a comment!👇

[@rprastein]

My hamstrings are already relatively loose, but they do tend to tighten up compared to baseline when I do a lot of sitting. I like that your stretches simultaneously strengthen the hamstrings, and I do variants of those all the time. There is one stretch that I especially like, though, because it takes the back out of the picture and also facilitates relaxation of the hamstrings by activating the opposing muscle group, doesn't strain the knee, and it is easily modified to stretch other muscles around the hip joint. I lie on my back (typically before I get out of bed), bend the hip and knee on one side and grab my foot with the hand on the same side, reaching around the foot so my palm is contacting the sole of the foot. Then I guide the foot forward (in the general direction of the ceiling) with my hand and slowly straighten my knee as much as I can. With tight hamstrings, that might not be very far. For some people, just bending the knee up towards the chest enough to be able to grab the foot is a stretch. But once I've got the knee as straight as it will go, I can bend it again and pull the foot in a different direction with my hand - say, off to one side or the other, and straighten the knee again, and then try to pull (through a combination of leg muscles and assistance from the hand) the straightened leg up more to a midline position up towards the ceiling again or even all the way across to the other side. I can try turning (rotating) my leg/hip so the toes point more inward or more outward. I can pull the leg more out to the side, even to the point of making my pelvis rotate, while keeping the other leg down flat. The combinations are endless. Then I can do the other leg, and finally, both legs at once, and straighten and then try to bring the two legs together, as well as pulling them as far apart as I can. I can also experiment with holding my foot with my hand on the outer border of the foot (the easiest), or with the hand draped over the toes and base of the fingers grabbing the ball of the foot, which imparts a lot of stretch to the toes, foot and ankle at the same time. I can try holding onto my foot with the opposite hand, which changes the direction of the stretch a little. It may sound like a lot, but the two things I've found that are the most effective at improving flexibility are strengthening the muscles in the lengthened position, and making lots of little microadjustments to the stretch while you are in it. I love watching your videos, keep it up!

[@asnark7115]

Pilates core 5.

[@nickt5252]

Thanks Matt. What about for neural hamstring tightness?

[@bradpryer]

I have a bad neck and cannot put it forward of my vertical centerline. Is there another way doing something like this seated and or etc?

[@barrybailey1173]

Active Stretching! One leg at a time. Done on your back. Rope assisted. Stretches hamstrings and tones/strengthens hip flexors. Accomplished with two totally different hamstring stretches to address the two different actions done by the hamstrings. Totally eliminates any stress on the back muscles. Fun and fast to do.

[@Tabeezey]

I've had super tight hamstrings for over a year and this has been the only stretch that i've felt through my entire hamstring and feels great!

[@carastone3473]

Dynamic stretching before working out and static stretching after have always worked well for me and for my training clients.

[@OlympicSeason]

Yes dynamic before workouts and static after 💯

[@SanchoPeas]

45 years old, toe walker as a child, life long and frustrating problem. Really feel like im working them for the first time. Thank you!

[@Uprighthealth]

Sounds great! Thank you for supporting my channel!

[@SanchoPeas]

I’m 45 and have congenitally short hamstrings my whole life, fairly sedentary life and tried every physio or KZbin recommendation I’ve encountered. Tied weighted hamstring curls that don’t feel like I’m really working them. Just tried this and it’s the first time I’ve felt it properly. Will put this into action right away

[@pigsinpyjamas9410]

I have had tight hamstrings for months! This has finally helped to stretch them. Thank you, I am extremely grateful 🙏🏻

[@alexg8327]

Thank you- I’ve struggled with hip pain due to imbalances for over 10 years. Since finding your channel and your program, I’ve been able to slowly chisel away at the issues and feel better. The thing I appreciate most about you is that you teach people to listen to our own bodies, which is something I didn’t even learn in PT. To me, this lesson has been invaluable and has even helped me in other ways. So, thank you!

[@Uprighthealth]

You're VERY welcome and thank you for sharing that with everyone! It is THE MOST IMPORTANT LESSON.

[@TheMarshallMalone]

Just found your channel and this is the video I needed! I started walking for an hour a day and lost 60lbs in less than a year. Now I’m trying to incorporate 30 mins a day of cardio and yoga, but my hamstrings are incredibly tight! Thanks for all the explanations. I love learning about my body.

[@olivemd]

I will try these exercises, but I’m 72 and I have never been able to touch my toes. As a kid, I could not even get close. I will let you know if I succeed.

[@dunedainmom]

Keep us updated!

[@potapotapotapotapotapota]

make sure you exercise to the fullest range of motion but also make sure to rest well it will take your body longer to heal at your age. STRENGTH AT EVERY LENGTH!

[@youngone1481]

Keep at it olive! We will check here for your updates

[@kbuzbee]

I’m with you, Olive. Older. Never EVER been flexible. Couldn’t touch toes. Couldn’t kneel sit or cross leg sit. Lots of factors but I’d guess, for me the main starting point was growth. I grew my entire 6’6” before age 13. I think things don’t develop “normally” when that happens (whatever “normal” is😂) I was always stronger than my friends, but I was twice their size. Add to that, I was a pretty sedentary kid, for our day. Mostly it was asthma, but if I’m being honest, I am inherently lazy as well 😂 Oh well. All those factors added up to a fairly sedentary lifestyle through my working years as well. Now I’m paying the price and trying to get some of that “back” (is it really “back” if you never had it in the first place? I don’t know but you get my point). It takes a long time lots of and consistency at our age… I’m making progress. Keep it up and good luck!

[@LesserMoffHootkins]

I can touch my toes now after years of not being able to. I can also bend my knees farther than I ever could as a child. These exercises work, if done right; gym class style exercises are worthless, and even harmful

[@devyanisingh6507]

I had minescus tear in my knee and post recovery I had a lot of stiffness in it but after going through your videos and practicing with you i was able to get through the stiffness and other issues and become flexible, I am very glad and happy to have found something as valuable. You explain things very nicely and I am greatful for you help and videos

[@daviddarcy4500]

My neurologist sent me to receive Botox treatments for my tight tendons, thinking it was because of the spasticity I suffer from due to my Multiple Sclerosis. These treatments never worked. I also sit most of the day. I’ve started doing your suggested stretching method to loosen up my hamstrings. It certainly fits my lifestyle. I will work these stretches! Thanks for the heads-up for possible relief from my dreaded tight hamstrings that wake me up in the middle of the night.

[@luc7351]

Man your english is so clear, im a begginer in the language and could understand everything fine. Thaks a lot

[@trip_the_light]

Thank you for this video, I'm going to try these techniques. Lifetime of desk jobs have got my hamstrings so tight and sore!

[@andreaperez9066]

This was more helpful than the physical therapy exercises I was given for my tight hamstring. Thank you!

[@januaryriches3991]

Thanks Matt, I’m just starting to heal (more than a year of severe pain) from a back injury which followed a long illness that caused prolonged immobility. Using your techniques for APT have helped and now I’ve moved on to these stretches. Thank you so much, please keep informing everyone!

[@briancase9163]

Thank you this exercise has helped me a lot with sciatic nerve pain. It really stretches out the hamstrings in the glutes. Thank you again.

[@somebodyelsestoo]

I got this about 6 weeks ago and have been working on the hip flexors no hammy stretches. Can now touch my toes in the morning. At 72 never thought it would work, love it when the hips actually hinge!. Btw, great impression of my toe touching attempts from 3 months ago.

[@Uprighthealth]

AWESOME!!! Thank you for sharing!

[@bobm2368]

Leg day yesterday. Been struggling today. This feels amazing. Thanks Bob 🇬🇧

[@hemanhunters6783]

You're a genius! I've tried to stretch them for manymany years. I think the Romanian Deadlift, has helped my hamstrings exactly in the same way as you described (70-90kg barbell and no hunched back. Ass out.) But I do have a litte bend in the knee. The problem is that the days after I've trained my hamstrings, they are supermega-tight. I also think moving back and forth during stretching is good, not just holding the stretch. "Feldenkraist" has some magic hamstring trix too. I am not able to sit on the floor with straight legs, without hunching my back. I will try you're one leg stuff. Keep it real!

[@Hazu9]

Any updates bro?

[@peache8]

Same problem. My hamstrings are strong from RDL's, my max is 165lb, but it leaves my hamstrings tight. It's unavoidable since other leg movements work hamstrings as well and leaves it tight. If I avoid training for 2+ weeks it loosens itself, but I can't stop working out

[@jimmynolan5291]

This worked great for me! The idea of stretch under load is new to me and I’m going to apply that to other tight muscles. I ended up putting a chair in front of me for safety as I pushed deeper and it was a crazy feeling when the hamstrings let go! It was like they finally felt it was safe. Thanks a lot !

[@mikesouthtexas335]

Thank you so much for your hamstring stretches information. I'm doing them daily.

[@Wellpro31]

I sat all weekend at the conference.my hamstrings are very tight today. Thank you. ❤

[@sabrinashea198]

Thank you, Matt! 🙏 All your videos are great! I am having multiple break throughs. 💃🏽🤗

[@Mathilde_Moksha_333]

Hello! Your point about the hamstrings having to work in order to prevent me from collapsing was really helpful for me to assess if I was doing it right or not (with weights): the mere fact I didn't fall on my face tells me my hamstrings were hard at work even though they were lengthening! Thanks :)

[@amytaylor4312]

Just found this video! Totally awesome! Thank you! Help me understand why I can literally wrap my legs around my ears, but struggle to touch my toes. Forward fold always with bent knees.

[@ea2620]

I been to physical Therapy since 2021 and not a single physical therapist knew what were doing. I have now developed a great muscular imbalance. I am off work because of this reason. I did try this video will see where it takes me.

[@tarp11z]

You are my favorite KZbin PT. Thank you always.

[@manfrombritain6816]

B&B saved my ass loads of times. I'm a Thai boxer in my 30s who sits at a desk a lot, so back and neck injuries do come up. the 5th exercise here was exactly what I needed!

[@thatonesaiyan6309]

for almost a decade i was unable to squat deeper than parallel due to a snapping hamstring tendon. i saw multiple people about it and was told that there was probably nothing i could do outside of surgery, which i was opposed to for obvious reasons. yesterday, i found this video and i tried the weighted hamstring stretch and it immediately made the problem 80-90% better. i was finally able to squat to FULL DEPTH without noticing my hamstring tendon snap. ive been testing over the past 24 hours and if i do enough squats, i can still sometimes notice my hamstring snapping, but not nearly to the same degree. and if i adjust my stance and keep my hips stable with my knees apart, i can squat to full depth pretty consistently without feeling it. regardless, for only having done one session of these stretches after many years of this problem, it feels like nothing short of a miracle. and im sure that if i keep doing this, and also work on hip and ankle mobility, i will finally be rid of the problem for good. i cannot thank you enough for this.

[@deanpaulson6714]

Thanks for the content you put out 👍👍probably helping a lot more people believe and empower improving health than you realize 👍

[@lukas-balke]

Amazing! Thx for your nice work! It helpded me a lot.

[@Fireschild0506]

Ok, this is a VERY important question because I REALLY need to know: What brand shoes are you wearing and where can I buy myself a pair? Seriously, I love those shoes so I hope you’ll reply.

[@gyakuto7775]

Very helpful video.May I ask about the footwear you have in the video? The make and model?

[@Liliquan]

Why did this video come out precisely when I needed it 😅

[@colleenlaing2054]

OMG! Thank you for keeping it so real!!

[@3W14]

3:30 you’re welcome

[@FabioKasper]

Never thought one leg at a time. Great tip. Thanks!

[@Combat556]

Thanks for this stretching technique; hopefully this also helps with pain in the SI joint.

[@andrefarinha419]

Hello great video !! Does this realise calv tightness in the leg we are working on?

[@heidischmitt6666]

I am very active but have done something to my glutes and hamstrings. I am a 40 mile a week runner, clean 8-12 stalls every night and ride. I’m almost 70. I’m working on this hamstring exercise. Is this good for it? It is very easy for me to touch my toes with a flat back. Any good recommendations? I really appreciate your advice and help with these videos.

[@janeking4059]

Thank you Marr. Love all of your videos especially the simple ways that u explained them! You are an idol ..gods blessings ❤️🙏

[@tommyrq180]

New to channel and really enjoying it! This is an approach to increasing hamstring flexibility that I have not seen before and intend to try. Just one comment. You use the term “hip flexion” and I believe a more accurate and helpful term might be “pelvic rotation” or more commonly “pelvic tilt” as in anterior pelvic rotation. The rounded back is indicative of posterior pelvic rotation which is enabled by tight hamstrings when attempting hip flexion. The “flat back” you are encouraging here is anterior pelvic rotation. For years when coaching elite cyclists and working on hamstring flexibility, I’ve emphasized anterior pelvic rotation to help them achieve greater range of motion across the top of the pedal stroke and to gain a flatter (and more aerodynamic) back given the flexed position inherent in competitive cycling. I don’t emphasize how far they can reach, instead how far forward they can flex their pelvis during flexibility work. Get in the position, standing or sitting, and rotate the pelvis forward. It also gives the athlete a better sense of their pelvic rotation as a bike position variable and for mountain bike racers, a better platform for achieving proper “hip hinge” position (sort of an extreme hip flexion combined with anterior hip tilt with butt well to the rear) when descending. I do really like your concept of doing work with the hamstring as you stretch, which is essentially a controlled eccentric contraction of the hamstring. I’m not an exercise physiologist or PT professional, so all this is anecdotal. But hopefully you can set me straight if I’ve been on a bad tangent! Thanks. ☮️ 😊

[@Bette_B123]

Ha, making physiotherapy entertaining! You are a charming and charismatic person.

[@SeekingTruth11.11]

Ooh! I love your shoes! and Thank You for showing us a remedy for flexible hamstrings

[@chriskemp466]

Hi does this mean that stretches for all other muscles need to be active as well? How would you do an active back stretch? Thanks

[@samdixon7050]

Damn that actually worked man! Thanks a million :)

[@GeezerBoy65]

Hi Matt. Your videos have been the answer to my prayers. I have been looking for that black cube you sit on and Google Images is no help. Where did you get it and is there a product name for it? Thanks for any help, I'm desperate.

[@mindy1230]

I can't wait to try this ! Thank u so much

[@anaromao2959]

Nice video thanks a lot! Can you tell me the weight that you are using, which weight is it?

[@oflittleconsequence]

I would really love to hear your thoughts on "nerve flossing". Is it a real and valid exercise? What are the mechanics involved and how can someone tell where (if) that need comes into play?

[@leocapricornwcl]

Hi Matt, thanks for your video! I suffered from very tight hamstrings for years. I try your method and find that my left hamstring is tighter, can I bend my left knee a bit when I doing this exercise?

[@valuablememories5603]

Love your video! I learned a lot, thank you. I got a reumatic desease where I am really tense in my back and my neck is locked bent forward so my body is not as active these days. What can I do if my hamstring gets cramp while sitting or laying down and I can´t stand up so fast cause of my reumatic pain? How can I stretch laying down when in pain? I feel really scared and would really appreciate your help!

[@anthonypiot]

So static stretching doesn't work and we should do more static stretching instead, great

[@yourbudmanotw]

Thank you lol

[@Mark4Jesus]

Yeah, that's the message I got too. I think I need to keep searching.

[@markmcg8912]

Matt - great content! I sit way too much and these stretches are helping

[@diggydiggz9787]

I work in construction and my hamstrings and pretty much everything is tight all the time. In other words I don’t sit around all day to make my hamstrings tight like you mention repeatedly in your video. I will however try your stretching technique insight as I am extremely frustrated with how limiting my tight hamstrings are with respect to range of motion and cramping.

[@sophialewis5642]

Thanks for your videos, you are my go to research when the hip flexors and knee issues pop up

[@Uprighthealth]

Happy to help! :-)

[@helenheggadon6324]

I had cupping on my calf’s hans and back and it’s transformed me. Highly recommend

[@James-J-J-J]

Excellent videos. I’ve got an issue with my left lateral BF tendon after running a marathon. Will these exercises help me overcome this issue? Some of the literature I’ve read says not to do too much stretching but I am now 11 weeks post marathon and I am currently back to running a (very much) reduced weekly mileage and I am taking the pace real easy but I wonder if you have any comments or suggestions for me to avoid further injury and/or to assist in helping this issue which is currently ongoing? Thank you so much.

[@purplezoid1]

Great video as always. Been having hamstring tightness for ages tried all the examples you mentioned at the start. Gonna give this new one a try. And just off topic what brand pants are you wearing? They look super comfortable. Thanks again for all your uploads superb content 👍💪

[@germanbarba4159]

I was thinking the same. Have you found out? Cheers.

[@chriskemp466]

for touching the toes I've always been advised to sort of curl down, starting from the neck. Is it safe to just keep a straight back? Thanks

[@bill0chen]

Thanks for the great the video. It is very clear and easy to execute. The exercise is similar to the so-called single leg RDL. Does single leg RDL have the same benefit for hamstring lengthening?

[@PabloEdvardo]

i appreciate you always making videos because occasionally something I'm in the middle of working on right now gets covered, just like this. thanks!

[@Uprighthealth]

Glad to help

[@ytol-wx9fb]

Can you show other stretches for hamstrings? This one is great but it only addresses one part of a group of hamstring muscles. Thank you!

[@zrazieli]

Matt, I love your content almost as much as I love my minimalist shoes! My question/request is: aren't there other things that can limit our hip hinge / forward fold? Teh Interwebz says that shortened, stuck sciatic nerves are a frequent culprit. How about a video on 'why can't I touch my toes (it's not always short hamstrings)' ? How can one tell what is causing the restriction, and what is the right practice for releasing these restrictions? Nerve glides? Foam rolling? plz send help

[@bidoof22]

Agree with this, I'm doing correct form but I feel my sciatic nerve a lot. It's an underrated aspect with leg stretching.

[@Matto_Harvo]

Yep, turning feet in and out is wonderful

[@Matto_Harvo]

@UprightHealth_ I will send you my bank log in details

[@jambeekay]

This is AMAZING! Pretty tight hammies and tried this as I was watching the vid. Felt it right away. Will try with weight in the gym and practice regularly at home as well. Liked and subbed!

[@tinaloui7215]

Would you recommend doing these lying down, one leg at a time with a towel ot resistance band?

[@graphingwhale4585]

Love this video! Completely off topic question. What shoes are those? They look like really colorful Barefoot shoes, which has me curious.

[@timgray950]

70 yo. M. In the past two years I learned to get my hands flat on the floor while standing using single leg straddle stretches (seated), and also a double leg straddle so I can now get my elbows on the floor between my legs.

[@rogerwx]

i tell others to watch you u helped my walking with butt stretch

[@CynthiaShabliuk]

Do you have exercises that aren’t weight bearing on the ball of the feet? I have metatarsalgia from jumping off of a ladder too many times.

[@zybo1901]

I have a question. The front of my knee is snapping, and i dont really know why? Does these hamstring exercise help remove the snapping on my knee?? Thank u😀

[@donelmore2540]

Hey, using the one foot behind method, I was just able to touch my toes on each side!

[@volkfidde4269]

Re: strengthening the hip flexors- what about when one is significantly overweight so that the stomach and quads get in the way and physically prevent the hip flexors full range of motion? [Note that yes, I am working on losing weight.]

[@mcmick6294]

Advise please, i hike or bike and stretch 2x daily. My HS's, hip flexors and piriformis are screaming and cramping in the morning. Do II rest, stretch or work out? Can it be chemical?

[@Mark4Jesus]

I think I hear you saying that just stretching doesn't work 0:26, but I also hear you saying I should do lots of stretching 8:33.

[@judykeogh8325]

Hi there, this question isn't about the hamstrings, sorry. I watched your video about neck and shoulder pain and have been doing the strengthening exercises, however whilst the pinching pain has eased (thank you) , I continue to have grinding and clunking sounds at the base of my skull which are uncomfortable and don't go away. Could you please offer some advice or maybe consider a video about it. 🙂

[@homersimpson5501]

Damn I just tried this (works great with a slant board as well)…I usually have to go past 90 degrees to feel the stretch but doing it with one leg I felt the burn at 90 degrees…thank you for helping me take it to the next level Edit: I don’t know the mechanics of it but after this I have never felt my glutes activate soo much while walking now

[@AllGrindNoGimmics]

I love this guy.

[@thomasschellberg8213]

How do I do the one-legged hamstring stretch without falling over? I bend one leg and lean forward but can't keep my balance. Do I need to do one-legged balancing exercises?

[@nick8422]

“It’s like ‘oh yeah’” i really felt that

[@lisakeenharpist]

I have just recently found your videos. Love it. I have had trouble touching my toes. However, it my calves that stop me. My chiro says it's due to the crazy curve of my back and the length of my nerve. With the Always think Muscles idea, I am hoping to eliminate this problem, but not sure where to start. Any help would be appreciated. TIA

[@Uprighthealth]

1. Don't listen to your chiropractor. 2. Stretch your calves and hamstrings. (Teach them to get long and strong when long)

[@jbsquare]

Thanks!

[@Uprighthealth]

Much appreciated!

[@johngoh767]

Hi Upright Health, the tight hamstrings might not be tight but weak so strengthening the hamstrings must be done first before stretching, right?

[@annepoitrineau5650]

thank you! great video.

[@shyuhway7509]

i have literally been doing all of this 🤣 thanks for the tips man 😅

[@barrybailey1173]

What you are demonstrating IS Static Stretching!

[@rajan246]

I'm the same as the tall, older gent. Even had a physio girlfriend state it was hard for a man like me to get anywhere near his ankles nevermind his toes (36" legs, relatively short back, cycle daily). I'm hopeful of this one legged technique though. Thanks in advance from Scotland 🏴󠁧󠁢󠁳󠁣󠁴󠁿🏴󠁧󠁢󠁳󠁣󠁴󠁿🏴󠁧󠁢󠁳󠁣󠁴󠁿

[@socialsigh]

Adding weight to this stretch helps reduce my sciatica symptoms as well.

[@cakleiss]

We're all different but any guidance on duration/reps, how often, etc?

[@Jafmanz]

wow it's you! hello you!

[@rowtree]

I have hyperextended knees. Do I need to do anything different or keep anything in mind when I do hamstring stretches?

[@7hello]

“They’re firing, firing and it’s just Oh Yeah!” 😂

[@kevinetheridgemakes]

Presidential Fitness test reference made me laugh.

[@Uprighthealth]

I failed them all EXCEPT the sit and reach.

[@matttcameron_]

I've had tight hamstrings forever and haven't been too consistent with stretching them. I also made the mistake of thinking I needed a heavier weight to pull me into the stretch instead of something like a 5lb to just give that little tug.

[@BluBlu111]

Everytime I work my legs, the days following my hip flexor on the right is frozen.

[@brandonogden3498]

This seems like good advice, but is there any advice for people that feel limited by belly fat? As a kid I could place my head between my knees during the presidential fitness test, folded completely in half - I've put on weight since then (and am working on it) but while I feel overall pretty strong, I'm still pretty stiff and competing with my own fat to go through the motions my joints used to be capable of. Either way, thanks for the vid!

[@fl0flo]

what about bending the knee while doing the 1 legged stretch? i imaging it should further increase the range for the stretch and therefore also help additionally. is this true or is it actually worse than a straight leg?

[@KiidTraviieBroo]

When I sit down at my sedentary job, would it be better to sit in a way where legs are stretched out at a 90° angle, or to six criss cross for my hip flexors to be stretched more?

[@nwbdirge1198]

@@KiidTraviieBroo no every 30 minutes go into a deep squat position for a minute or 40 seconds and wobble side to side using your forearms to push your legs outwards. This is also good for your eyes to get off a device every 30 minutes

[@rickmoses5081]

What if you have NEUROPATHY? Therefore all my LEG MUSCLES are weekend. Any suggestions. I can touch my toes by the way but I NEED to strengthen my leg muscles so I can cycle longer, faster, stronger! WHAT SAYS YOU ON MY CONDITION? Thanks.