Supine Hamstring Stretch

Supine Hamstring Stretch

This is a supine hamstring stretch. It’s a
nice way to stretch the back of your thigh in a relaxed position where you’re laying
down. So what you want to do is lay down, preferably on a more solid surface. One leg
can be straight out. The other leg that you’re going to stretch, you’re going to bend up
and slowly straighten your knee all the way up towards the ceiling. You want to hold that
stretch, feeling it along the back of your thigh and maybe in the back of your knee for
30 seconds to a minute. If you have any neural tension, your healthcare provider might prescribe
ankle pumps which is just pumping your ankle up and down so your toes are moving towards
your face and up towards the ceiling. And you’re going to feel a pull in the back of
your calf and behind your knee. The pulling should get less the more that you pump. If
it gets more intense or painful, then stop performing the ankle pump. If you’re not flexible
enough to reach your own thigh, it’s nice to use a strap. You can get one of these online
or at any sporting goods stores , or just use a rope. This one’s nice because it has
handles. So you’re going to hook it onto the bottom of your foot, lay down and now, you
can slowly bring your leg up until you feel a nice stretch, again, in the back of your
thigh here behind your knee. Hold that position 30 seconds to a minute, trying to keep your
knee as straight as possible. And that’s your supine hamstring stretch.

2 Replies to “Supine Hamstring Stretch”

  1. i feel my right leg is more flexible than left and i have problem with my left leg while doing strech.
    i feel more instead of less pain when doing ancle pumps on left leg.
    when doing supine strech i feel pain on hamstrings but more behind my knee. i try to gold my leg straight as much as i can but knee stiffs up on itself. and is painfull othervise.
    the right leg, that is on ground, is not straight while im streaching my left leg but knee is in the air.
    pain behing my knee gets unbearable if move left leg during strech on sides. on left side i feel strech on hamstring so i can do it, but when i move leg on the right side it get unbearable painfull.

  2. I think this is a really good video. It shows exactly what my physical therapist told me to do (and what I forgot my PT told me to do. ☺).
    However, I am a stickler for good grammar. The demonstrator should be saying lie down, not lay down. And she should be saying lying down, not laying down. To me, that's a distraction. Otherwise, 5 stars !!

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