One Key to a Healthy Back - Stretch Your Hamstring Muscles (Part 1)
Channel: YouStretching
Date: 2018-07-27

Short, tight, weak Hamstrings are one of the most easily and frequently injured muscles.  Whether you're an athlete or trying to stay active as you age, this gentle stretch will help you improve hamstring flexibility.  Over time it will help reduce risk of injury and, low back pain, and knee pain.

If you haven’t already, be sure to Subscribe at https://youstretching.com to receive new videos as we release them and to get your free copy of our eBook, “A Guide to Active & Pain-Free, Two Seconds at a Time”.  Enjoy the video and please do leave us a comment and give us a thumbs up.

Additional LInks...
• More Two-Second Stretching Videos at:  https://youstretching.com
• eBook about 2 Second Stretching at:  https://youstretching.ck.page/ebook
• Stretching Equipment video:  https://www.youstretching.com/blog/stretching-equipment-tips
• Stretching Reps & Sets video at:  https://www.youstretching.com/blog/stretching-reps-and-sets

Hamstring Muscles (Part 1) Video Transcript...
Hamstring Stretches bring to mind images of runners and football players stretching their hamstrings prior to competition.  For some, it's about performance.  For others, it's about reducing injuries.  For me, cursed since birth with short hamstrings, it's about staying active and injury-free as I age.  An added benefit is a healthier low back.

Hi, Dan Rioux with YouStretching.com.  Your hamstrings, the three muscles on the back of your thighs, are the poor cousins to your quadriceps.  Every time you take a step, your hamstrings are right there bending your knee and propelling you forward, while stabilizing your hip and low back.  They play a major during more strenuous activities, like running, jumping, and sprinting.  

Let's get started.  Take a look at the demo below.  Lay on your back with both feet flat on the surface.  Start by wrapping the strap around the foot of the Target leg, placing it just in front of the heel.  Then grab the strap with one hand and hold it taut while lowering the target leg to the surface.  Next bend the knee of the uninvolved leg about 90 degrees.  This will help protect your lower back from stress and strain.  This is a starting position.  Now, without any assistance from your hands, lift the target leg moving it along towards the same side shoulder.  Your hands are simply walking up the strap and keeping it taut.  Once your target leg can no longer move on its own, assist with your hands by pulling on the strap, bringing you the target leg farther along towards the same side shoulder.  Once you begin to feel slight discomfort, hold the stretch in that position for two seconds. Then release the target leg to the starting position.  You've just completed the first rep.  

Now let's incorporate some slow rhythmic breathing to make sure your muscles are getting plenty of oxygen.  So as you begin the next repetition, slowly exhale as you bring the target leg towards the same side shoulder.  Then, slowly inhale as you release the target leg back to the starting position.  Great!  While doing some additional repetitions first make sure your target leg remains extended throughout the entire stretch.  If your knee starts to buckle, back off a little bit until you can fully extend your knee.  It simply means that you're taking the stretch too far too soon.  Second, make sure your uninvolved leg remains slightly bent throughout the stretch.  It will help to protect your lower back from stress and strain.  Repeat the stretch ten times or until you feel fatigued, whichever comes first. Then do the other leg. That completes the first set. Do up to three sets. These are maximums. To guide you on the actual number of reps and sets you should do, click the link below for a video about reps and sets. The important thing to remember is you should only do as many reps and sets as you can do slowly, under control, and without pain or fatigue. 

Well, that's it. Try doing this stretch every day and monitor your progress for the next few weeks. I hope to hear from you about your progress, questions you may have, issues you run into, and any suggestions you have for us. So please, leave us your comments and questions below. And if you enjoyed this video or found it helpful, please give us a thumbs up so we'll know we're on the right track. And be sure to share this video with family members, friends, and anyone who’s struggling with lower back, hip, or knee issues. Well, I'm Dan Rioux. And if you're watching this anywhere other than at YouStretching.com, be sure to head over there, where we have a growing library of free videos, and a free ebook about the Two-Second Stretching Technique. And if you haven't already, be sure to sign up so we can keep you posted as new videos are released. Until next time, I hope you stay excited about living an active pain-free lifestyle and committed to the self-care that makes it a reality.