The 3 Safest Ways to Stretch Tight Hamstrings

Have you ever heard someone say, “I can’t do yoga, because I can't touch my toes?” Maybe you’ve even heard it come out of your own mouth; tight hamstrings (the muscles running along the back of the thigh that often feel strained when you bend over) are common among athletes. It’s important to know you don’t have to touch your toes to do yoga— but tight hamstrings can lead to injury, so it's important to stretch and exercise them properly. The following simple yoga poses will help you get the most out of your stretching, and help increase your hamstring strength and flexibility.

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As you do the poses that follow, keep in mind two things: First, don’t lock your knees. When your knees lock, that contracts your hamstring muscles, pulling your pelvis forward and taking your lower back out of its ideal, natural curve which can again lead to injury. Second, think of straightening your legs by contracting your quadriceps. Weak or underutilized quads can make it difficult to straighten your legs, especially if your hamstrings are tight, so learning to use your quads will help you get the hamstring stretch you’re aiming for.