Hamstring Stretch Standing Instructional

Hamstring Stretches For Back Pain & Sciatica

If you are suffering from back pain or with sciatica symptoms then the hamstrings are often tight as a result. It is common that stretching of the hamstrings is prescribed. This is why we’ve put together this short resource to help you learn how to stretch the hamstrings correctly in the standing position. Stretching the hamstrings in this way provides you a safe and easy way of stretching the hamstrings in the standing position if you cannot sit down or adopt some of the other positions.

Make sure you follow the full instructions especially the adjustments further down this page and in the latter part of the video to do these in a back friendly way. If you’ve got herniated discs, stenosis or other spinal conditions these tips are going to be especially important for you!

How to do a hamstring stretch standing demonstration:

When stretching, the sweet spot is around 30 seconds so do hold for optimal benefit. Stretching the hamstrings, or any other muscles, for longer than this begins to have diminishing benefit beyond this point.

A good frequency would be to do 2 or 3 sets on each leg (2 minutes to 3 minutes) and complete your hamstring stretches standing 3 to 5 times a week.

Equipment Needed

• Elevated platform – chair, bed, step, table – depending on your flexibility
• Support for balance – do this near a wall or table so you can focus on the stretch.

Instructions:

1. Standing with good posture place one leg on the chosen elevated platform.
2. Have a slight bend in the knee of the leg being stretched.
3. Run your one hand down the shin until you feel the stretch.
4. Hold the stretch.
5. Repeat on the other side

Tips for the hamstring stretch if you have back pain or sciatica

When you’re doing a hamstring stretch, in any position, the classic mistake is that we round the lower back. This is a lazy technique and when we have back injuries, these technical errors are not helpful. For starters, your back rounding has little positive effect on the stretch of the hamstring. Instead you’re simply stretching your lower back and eliminating the natural lordosis, compromising the lower lumbar spine.

Back Health Tips:

• Maintain a neutral spine at all times
• Focus on sticking your bum backwards rather than rounding forwards

When doing your hamstring stretches standing, make sure you control and maintain the neutral lordotic position of the lumbar spine. This ensures that the back is safe and your hamstring stretch has the desired benefit without the unnecessary downsides.

If you want more guidance and support with your exercises to rehabilitate your lower back injury or sciatica, then check out the full Back In Shape Membership below today.