Dealing with achy stiffness in the back of your thighs can be a real pain in the butt. Fortunately, the best hamstring stretches can be a balm for tight and cranky legs, providing sweet, sweet relief.
And that’s something lots of folks can celebrate. That’s because tight hamstrings are “very common,” Natalie Frizzell, PT, DPT, an exercise and sports physical therapist with FX Physical Therapy, tells SELF. There are a bunch of reasons why—and also a bunch of different stretches you can do to help. Below, important intel on the causes and repercussions of tight hammies, how to loosen them up, and 10 physical therapist-approved hamstring stretches that will do just that.
What is the root cause of tight hamstrings?
There are plenty of reasons why tight hamstrings happen. A really common one is all the time we spend sitting on our butts, physical therapist and run coach Kimberly Melvan, DPT, CSCS, tells SELF. “When you’re in that sitting position, it shortens the muscles,” she explains. So if you’re doing that for long periods of time, stiffness can start to creep in. Being inactive in general can also contribute. “Just not using them can cause them to tighten up”, Dr. Melvan adds.
Weak glutes are another culprit, since that causes the hamstrings to take on more work to extend the hips, Dr. Melvan explains. When the hammies get overworked, they can tighten up.
Other contributing factors include having weak hamstrings, a history of hamstring strains, flexibil