Unlock Flexibility: 4 Hamstring Stretches Using the Energize Method

Stretching the hamstrings is essential for preventing injuries, improving posture, and increasing overall mobility. Tight hamstrings can lead to back pain, restricted movement, and poor alignment, which affects how you feel and perform in everyday activities. Using our Energize Method, here are four effective hamstring stretches to improve flexibility and balance.

Why Stretching Your Hamstrings is Important

Your hamstrings play a vital role in walking, running, and jumping. When tight, they can limit movement, increase the risk of injury (especially in the lower back), and cause poor posture. Stretching regularly helps maintain flexibility, reduces muscle tension, and supports better movement patterns.

How Long Do You Hold a Stretch?

Kind of depends on what your goal is. If you do more often (multiple times per day) then maybe only 10-30 seconds will yield results. If you are super tight then up to 3 minutes. Did you know it takes 3 minutes doing a stretch everyday for 6 weeks to physiologically lengthen it. What are you willing to do?

How Stretching Affects Your Body

Regular hamstring stretching increases blood flow to the muscles, helping to improve flexibility and reduce stiffness. It enhances your range of motion, prevents injury, and contributes to better posture, especially when combined with strength training and functional movements.

Incorporating these hamstring stretches using our Energize Method will keep your body balanced, flexible, and ready for whatever the day throws your way!

1. Lying Hamstring Stretch with Foot on Wall

• Lie on your back with one leg extended along the floor and the other leg resting up against the wall, keeping your foot flat.
• Adjust your distance from the wall for a deeper stretch.
• Focus on keeping both hips flat on the ground, and hold the stretch for 30-60 seconds before switching sides.

Breathing for a Deeper Stretch

Proper breathing enhances your stretching routine. As you hold a stretch, take deep, slow breaths—inhale through your nose and exhale slowly through your mouth. This helps release muscle tension and allows you to stretch deeper without strain.

You might like this stretch as you don’t have to do any balance work.  You could even do some light reading or talking on the phone with a friend if you wanted to pass the time faster and didn’t want to be present with your discomfort of the stretch.

2. Kneeling Hamstring Stretch with Foot on Wall (Supported by Yoga Blocks)

• Begin by kneeling on a yoga block facing the wall
• Place yoga blocks under your hands to support your upper body.
• Slowly lean toward the wall, feeling the stretch in your hamstring. Hold 30 seconds or longer, then switch legs.
• Try pushing your shoulders away from your ears and your shoulder blades back in their pockets.
• You may notice that your pelvis will be tucking under, it should be aiming in that direction anyway.

When to Stretch & How Often

The best time to stretch your hamstrings is after your body is warmed up from exercise/activity or after a hot shower or bath. Stretching when your body is warm is a little less painful since your fascia is in a more gel like state and more pliable. For some of you there is no best time to stretch as if you are waiting for that golden moment if may never come so you just have to create a habit of stretching in the morning and/or just before bed as well. If you’re not exercising, stretching at the end of your day or after any light movement can be effective. Aim for at least 2-3 times per week, but if your hamstrings are especially tight, daily stretching is recommended.

3. Kneeling Hamstring Stretch with Ballet Bar

• Kneel on a yoga block with your foot resting on a ballet bar (or similar surface).
• Keep your back straight and gradually lean forward, feeling the stretch in your hamstring.
• Hold for 30-60 seconds on each leg, using the ballet bar for support.
• I purposefully put a picture with my ankle on the bar also so you can see I can get my let straight but only at the expense of foregoing a good spine alignment. Don’t force it!

4. Lying Hamstring Stretch with Resistance Band

• Lie on the ground with one leg extended on the ground and the other foot secured in a resistance band anchored above you. If you must because of terrible lack of flexibility then bend your leg on the ground.
• You may have to scoot down and away from the anchored band or stretch strap until you feel the right gentle pull. You will feel a deep stretch in your hamstring.
• Hold for 30-60 seconds or longer to get best results and repeat on the other side.
• This is a great stretch as you merely have to lie there and just feel the muscle being stretched out.
• Try visualizing the muscle being lengthened as you breath into it.
• Count to 90 seconds twice or maybe you like counting 12 nice long breaths better. You do YOU!