아내 치매 돌봄 기록 손주: Hamstring Stretches for Tight or Sore Hamstrings

Hamstring Stretches for Tight or Sore Hamstrings - Ask Doctor Jo

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Hamstring Stretches for Tight or Sore Hamstrings http://www.AskDoctorJo.com These Hamstring Stretches are great for tight or sore hamstrings You can do them sitting, standing or lying down. Read Doctor Jo’s blog post about this video at http://www.askdoctorjo.com/content/ha...

More Details About This Video:

The hamstrings are very important muscles, and they work with the knee, hips, and back. When they are sore or painful, they can cause many problems. Hamstrings can be strained, sprained, or even completely torn. Many times people will feel pain in the back of their legs, behind the knees, or in the butt area. There are several ways to stretch your hamstrings, and some work better for some people than others. You don't have to do all these stretches, just pick one or two that work best for you. When you are stretching, make sure to hold the stretches for at least 30 seconds and do them 3 times. This video will show you ways to stretch your hamstrings lying down, sitting, and standing.

First, will be the stretches on your back. This stretch is called an active assisted stretch because you are actively doing the stretch. Grab the back of your thigh, and bring your hip to about 90 degrees. Slowly start to straighten your leg until you feel a good stretch as seen in the video. Not everyone will be able to straighten their knee completely. Do three sets of 30 seconds on each side. If your legs start to shake and it is too hard to hold up, try using a belt or dog leash to help hold the stretch. This time you want to keep your leg straight the whole time. Try not to bend your knee, and gently pull your leg towards your head until you feel a good stretch.

Next, you will see some stretches sitting up. The most important part of this stretch is to keep your back straight. Many people try to curl their backs to be able to touch their toes. Your hamstrings are attached to what is called the ischial tuberosity, or your butt bone. So if you bend at your back, you are not going to get a good hamstring stretch. Try to bend at your hips. You can also do this stretch sitting on a couch or the side of a bed as shown in the video.

Finally, you can stretch your hamstrings standing up. You can prop your leg on a step or chair. It is still important to bend at your hips and not your back.

Hamstring Stretches for Tight or Sore Hamstrings:

• Hamstring Stretches for Tight or Sore Hams...

DISCLAIMER: This video and any related comments are not medical advice. Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; however, she is not YOUR Physical Therapist and can't possibly diagnose you through the Internet. So don't use this information to avoid going to your own healthcare professional or to replace the advice they have given you. This information should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, this information won't help, and it could make things worse. If you experience any pain, stop immediately and see your healthcare professional.

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918 Comments

Sejin Lifeforce 生命

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Pinned by @AskDoctorJo

@AskDoctorJo

6 years ago (edited)

Purchase a printable worksheet with the Hamstring Stretches in this video here: https://www.askdoctorjo.com/buy-hamstring-stretches-worksheet

drjoJoexcitedDon't forget to hit the 🔴 SUBSCRIBE 🔴 button above! Find all of my videos at youtube.com/askdoctorjodrjoJoexcited

AskDoctorJo

5 replies

@jadynshaylee

5 years ago

This really helped my right hamstring is so sore from my workout and couldn’t walk with that leg being straight but this helped a lot

108

@AskDoctorJo

12 years ago

I know, it seems like forever!! But it's not really getting a good stretch with anything less!! You can ease off of it a bit. Stretching should be a "good hurt," but never painful! Good luck!!

@hivas2crazee

2 years ago

Ten years later and it’s still doing wonders for everyone 😭 thanks doc

AskDoctorJo

1 reply

@adaezeschannel

5 years ago

my hamstring has been so sore recently so i followed this and my thigh feels so much better already, thank you soooo much

406

AskDoctorJo

1 reply

@iseekknowledge8293

9 years ago

Dang I have the absolutely tightest hamstrings in existence.

197

AskDoctorJo

13 replies

@nickscomputerfix

4 years ago (edited)

You explained and demonstrated the stretches perfectly. I did them and they made my hamstrings come alive again! 👍😎 Thanks for doing this video.

144

AskDoctorJo

1 reply

@TommySaucin

1 year ago (edited)

what if i feel all of these stretches in my calf and not my hamstrings?

7 replies

@mbeaman2227

10 years ago

Thank you so much for your videos. I'm a 50+ year old yoga student who is more like a bull in a china closet...hamstrings are my major obstacle...your videos really help so much. :)

@breydangraham4477

5 years ago

my hamstrings been tight since the elementary and after this video they not tight no more thanks alot

AskDoctorJo

1 reply

@TheClarCker

5 years ago (edited)

I like the way she explains, and she never misses a detail, thank you, Dr. Jo,

AskDoctorJo

2 replies

@AskDoctorJo

13 years ago

Try rotating your leg outward (external rotation of the hip), and then stretch with your leg straight. That should help get the outer hamstrings!! Good luck!!

@AskDoctorJo

12 years ago

Thanks!! I hope the stretches help!!

@lakecrab

12 years ago

Doc...30 sec is a long time when you're stretching...ooouch!

@Dykonoclast

2 years ago

I have been doing that seated floor stretch wrong my whole life until today! I thought it was because I was hypermobile I never felt my hamstring stretching in that position, but it's because I was flopping over from my back and not from my hips. This is a true revelation!!! My hypermobility makes it hard to accomplish quality stretching, but thanks to your brilliant guidance, Dr. Jo, my hamstrings have been thoroughly stretched and I am so grateful ❤

AskDoctorJo

1 reply

@BrethemJackson

3 years ago

I'm down bad

@themostcringiestperson2682

4 years ago

I have really bad arthritis in my knees and these really helped me a lot, thank god I found your channel

@AskDoctorJo

12 years ago

De rien!

@LeapsyFROMbo3

1 year ago

Thank you soo much the pain I felt from these stretches was exhausting but than i listened to what you said using the hips and oh my the relief I felt after just ONE set was unbelievable THANK YOU!!!

AskDoctorJo

1 reply

@fachri17

4 years ago

This really helps me a lot! Before i can't even walk properly, it also really hurt. But after doing this stretches, most of my pains are gone! Thank you so much

AskDoctorJo

1 reply

@soccerboy2000

3 years ago

I like your dialogue - 30sec ,3 times.. . 😂

Love you 🇮🇳

@AskDoctorJo

12 years ago

Do both during the same session. Warm up your muscles first with a gentle 2-3 minute warm-up. Then stretch the muscles out. Finally strengthen them after you have stretched them out!!

2 replies

@kushsmoker7816

4 years ago

1:10

best thing is i was already lying down because of how sore my legs are

@MrEmagTv

9 years ago

This helped so much I do this before I start playing basketball and after and I don't ever get those painful hamstring cramps anymore :)

AskDoctorJo

1 reply

@jayak8860

9 years ago

Hey, just wanted to let you know this video helped me out when I was on the ground almost screaming in pain with a cramp. I was trying almost everything and pulled my phone out and youtubed this LOL, thank you!!!!!!

AskDoctorJo

1 reply

@dhirajojha2853

3 years ago

These are the simplest and most effective ones!!

@MoKuaho

4 years ago

Really affective was planning on not going for my jog today but after I did a few of your exercises my legs feel alive

@akmalmehmood6618

8 years ago

So nice way you teach thanxx

AskDoctorJo

1 reply

@Marfrm2oh9

3 years ago

Wow

@courtneykuenzi2357

9 years ago

Just wanted to say thank you so much!! I just had a massage appt and was told to look up different stretches to deal with my weak points. I have 2 of yours saved and I really like your to the point style but also warm, with personality, & with an explanation over why you would do something one way over another- it helps!! Thank you for your time and for putting these together! :)

AskDoctorJo

1 reply

@David_Farrell

3 years ago

When I run my hamstrings get hurt quite often and this instantly got rid of it wow 🤩

@alyssahernandez9639

10 years ago

This helped a lot ! Thank you!

AskDoctorJo

1 reply

@Monarch-industries

4 years ago

I love you for this. It feels so good

@_tgreg1

5 years ago

Awesome video! Been so tight for years and it’s affecting my back and also knees

AskDoctorJo

1 reply

@ronquinn7628

4 years ago

Hi Dr Jo, I had my knee replaced 6 weeks ago. My hamstring is very tight after many years of not working properly. Your tips are very helpful.

@jafuni9349

5 years ago

It is incredible how beautiful Dr. Jo is...and she seems to have a very kind and joyful spirit.

@nelsonwalker7105

8 years ago

Thank you for showing the couch and standing stretches which are better for me with some limited mobility. Thank you for this video,

AskDoctorJo

1 reply

@byrself3005

4 years ago

Omg I have been doing these stretches wrong all this time smh... glad I found this video, they feel better already.

@yasminrei

7 years ago

I sort of pulled my hamstring doing the splits and my hamstrings became suddenly really sore. Thank you so, so much for this video.

AskDoctorJo

2 replies

@voidslayer6575

2 years ago

I. Work outside all day I really needed this GOD DID 🙏🏾

@medotata5356

6 years ago

Hope this helps, I've got plenty of issues with my right leg, even keeping it straight is a challenge.

AskDoctorJo

1 reply

@jeweledthrone2850

3 years ago

I’m just so grateful for your videos 😭

@yasminrei

7 years ago

One quick question: I’m going ice skating with my friends tomorrow and I have sore legs from doing the splits today. I’ve followed your stretching video and my hamstring has got better, but it’s not 100% yet. Is it a good idea to go tomorrow (I really want to but I don’t know if this will make my soreness worse)?

AskDoctorJo

1 reply

@cullenhitchanson7753

2 years ago

11 years, and the dog collar one was a first!

Appreciated:)

@CUPCAKE122-2

11 years ago

Love your videos! These have made my workouts so much better. Thanks so much, Dr. Jo!

AskDoctorJo

1 reply

@krypton1731

4 years ago (edited)

That's really useful content :)

@rivviegobrr

6 years ago

The tendons in the back of my legs are so tight that it's excruciating to walk with my heels on the ground... I'm 13

3 replies

@xxrvgxx2658

3 years ago

My Hamstrings have been sore for 8 days , and I have tried stretches before , so I'm watching this video to do more to relief this pain 🥲

@joshmills780

3 years ago

Glad I found your video. Back went out after sitting a flight from Dallas to Charleston. Feeling better now after doing the stretches you recommend.

@qwertymark76

4 years ago

Simple and effective 👍🏼👍🏼

@youngpapa11

3 years ago

Love the first one.

@ruleighdy

12 years ago

Merci Dr Jo!:-)

@quarstrongforce

8 years ago

safe and sound

@MrLovegospel

2 years ago

This was some awesome hamstring stretch advise...THX Dr. Jo

AskDoctorJo

1 reply

@cloud2738

3 years ago

getting back into dance after a year off,, this is what i need :,))

@JDDevice

3 years ago

Love the sofa stretch. More range of motion when tilting the back for sure

@cesarmendoza819

3 years ago

Being a cart pusher at Walmart I need this lol

@Gozerthegozarian1984

3 years ago

Great video. Looking for easy/light/gentle hamstring stretches for 1st thing in morning

@preettiwana7892

4 years ago

Good job Miss JO👍

@anonuser92838

4 years ago (edited)

9 yrs later and still responding, legend

AskDoctorJo

1 reply

@lalagaramastri

3 years ago

you're good man

@Ngab_Vinnn07

1 year ago

i got injured while training on the field and your video helping me once again..... long time ago i watching the " tendon " one ... i knew i can count on you, doc. thank you so much.

AskDoctorJo

1 reply

@Twelly93

4 years ago

The last one is my favorite.

@mrblonde609

1 year ago (edited)

I had this numb pain and nerve stretching feeling in my thigh... I was afraid that it could be a thrombosis or something like that. It feels like if a thick muscle or nerve is under constant tension. Very ugly feeling. These stretches helped tremendously. Will do them every day now and i hope that the pain goes away for good. Thank you for this video!

@TheBodyBuliderSpectrumtv

3 years ago

Nice I gotta try that out!

@banerjeearnab042

4 years ago

its really really good

@espencer85

4 years ago

I can’t touch my toes even if I curve my back 😂😭

@rvo9744

3 years ago

Dr Jo your exercises have cure of back, knee, ankle and now looking to improve my Achilles tendinitis that seems to be connected to my hamstrings and calf

@eustratiosmavrogiannakis1755

1 year ago

Fantastic simle stretchers

@GregZO6

5 months ago

Love your accent!

Thanks for the fine presentation

AskDoctorJo

1 reply

@alluripranitha

4 years ago

I am here again i wanted to really do dance kinda liftinglegs like ballets but jokes on me i cant even sit 90 degrees so i am here i will give a daily update

@barbaraperez2327

5 years ago

Life saver!!

@washimakram247

2 weeks ago

Love you Ma'am from India.🇮🇳

@alfredor_1072

3 years ago

Holy crap this helped...I went to my first APC workout for highschool and wow my hamstrings were sore after and I have practice in a few hours so I really needed to stretch them out. I would be in better condition if it weren't for my counselors not allowing me to be in APC my Freshman year

@marymar3433

11 months ago

I feel better already 🎉

@bunabuna9287

4 years ago

Brilliant 👏 going to try this

@dineshhange7500

1 month ago

wow great result

@FFUURRSSAANN

5 years ago

Thank you

AskDoctorJo

1 reply

@ianmcilwraith4479

4 years ago

Should have been doing these a few weeks ago and typically just really started as hamstrings been tight last wee while but after run yesterday definitely felt it more. Got a marathon in 2 weeks so fingers crossed these help

@DylanPattyn

2 years ago

These work great for me after some bad pain…. Wish I could remember to stretch when I finish running

@byhohaun2386

5 years ago

The first one works 😱

@JIHYODORANT

4 years ago

I liked it, 👍

@EverydayAlt

2 years ago

I never realized my hamstrings were tight after doing these excercises 😅😅😅

@ishasingh8880

3 years ago

Great video..will these help in achieving splits also?

@BlueGritFootball

2 years ago

My hamstring has been hurting for a week and I kept doing the same stretch that did not work so I watch this video and did mainly the standing up stretches and my hamstring feel so much better. Thank you so much for making videos of different stretches so that if someone doesn’t like one stretch, they can choose another.

AskDoctorJo

1 reply

@thalayakgomo

4 years ago

Doctor Jo is a genius 😍😍😍

AskDoctorJo

1 reply

@urmomwenttocollege7103

5 years ago

8 years late but still this was so helpful. I am very inflexible but I am so determined to get flexible like I used to be ❤️ that’s this was helpful

AskDoctorJo

1 reply

@Jacebeaner

3 years ago

May you have a billion views and a lifetime of likes! This video is king

AskDoctorJo

1 reply

@beauty3567

5 years ago

I play football and I haven't been exercising for the past few weeks because of an upper hamstring injury towards my lower glutes, the stretches are helping thanks Doc

AskDoctorJo

1 reply

@babubhaiya920

3 years ago

I like the pain tight muscles give me while stretching 😄

@hashemjamal623

2 years ago

Love you from iraq u r amazing 🎉❤ thank you

@ruleighdy

12 years ago

Dr Jo....quick question: after a hamstring injury, when you are pain free, do you start strechting exercises first and then streghtening sessions or both during the same session?

Thanks!

@threat_en

13 years ago

I have some tightness in my outer hamstrings, what do you suggest I do for those?

@parallelkazi1482

5 years ago

it hurt so bad but it was worth it

@harshaokin8064

3 years ago

I had stopped running for 4 months.. thinking it was a ligament injury after a fall.. and waited for it to recover. just got to know that it was a tight hamstring and now found your video. Really hope I'm back to running soon. Hope to run a half marathon by the end of May 2022.

Thanks Dr Jo!

AskDoctorJo

1 reply

@opeyimzy1456

3 years ago

I was doing volleyball at gym and accidentally overstretched my hamstring when I slipped. I am really surprised this worked and I'll do it again tomorrow morning because there is still some slight pain 🙃

@erynjean1770

4 years ago

I've had horrible back pain when walking. A doctor told me once during a work physical I had very tight hamstrings and I could end up with a back injury. I'm hoping this helps.

@applecoretv1469

5 years ago

Would doing these help you do the splits?

@nickgotuchies

3 years ago

Might have did the last stretch wrong but it targeted the area I needed lol

@kaylao6032

4 years ago

i overstretched and my legs have been sore for the past two days, i have cheer tryouts next week and i have no experience so i rly need to practice so i hope this helps :)

@LifeAccordingToAmyNicholls

9 years ago

Thaaaank you!!! I am a gymnast and I was practicing some skills on my trampoline when I felt some tightness and then I just searched some stretches and this helped me so much!

AskDoctorJo

1 reply

@duaneatkinsjr.5191

3 years ago

I just went back to kickboxing & my master told my kicks have not been improving because of my hamstrings ! After I watched this video I’ve been working on them legit & it’s helps so much I’m most indefinitely incorporating this video into my daily stretching routine 🤲🏿🥷🏿💯

@divyakamath1242

5 years ago

I like Dr. Jo’s videos. No beef or extra annoying talk. Some initial intro and then she goes right into it. Also super cool exercises. I used a lot of her exercises when I had a knee injury.. thanks!

AskDoctorJo

1 reply

@morrisgonsalves1

5 years ago

Simple and easy to follow, thanks, I have a right foot drop there has been an improvement and still have tightness at my calves and Thigh for the right foot, anything i can do for the tightness.

@m.mpretty3703

4 years ago

Trying it from today. I hope it works for me. I’m a scoliosis patient and standing for two hours have damaged my hamstrings 😔

@mariahbushaw862

9 years ago

omg you saved my hammys!!! haha i was so cramped and felt better after trying all of them, my fav was the last one (:

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