THREE WAYS TO BEGIN
Find a position
that suits you.
Let the stretch stay behind the thigh. Do not chase your toes or a straight-leg angle. If you have back pain, sciatica or an injured hamstring, ask a clinician which version is appropriate.
You may need: Stable chair · mat · optional low stool.
01 / MOVEMENT OPTION
Seated hip hinge.
A brief comfortable hold to begin · release sooner whenever needed
Set up.
Sit near the front of a stable chair. Extend one heel onto the floor, keeping the other foot planted.
Move slowly.
- Sit comfortably tall. Rest your hands on the thigh of the bent leg.
- Tip forward a little from your hips, with the extended knee straight but not locked.
- Pause at mild tension behind the thigh, then sit upright. Switch legs.
What to notice.
A light pull behind the thigh, without pain at the knee or down the leg.
Make it easier.
Bend the extended knee slightly or reduce the forward hinge. Do not round down to reach the toes.
Technique reference: East Sussex Healthcare NHS: seated hamstring stretch (PDF). A gentle adaptation of the technique shown in this source. Timing and repetitions should suit your circumstances.
02 / MOVEMENT OPTION
Lying, supported leg stretch.
A short, steady hold; no bounce · release sooner whenever needed
Set up.
Lie on your back with knees bent and feet resting comfortably on a mat or firm bed.
Move slowly.
- Lift one thigh toward you and support it with your hands behind the thigh, away from the knee joint.
- Slowly straighten that knee only until you notice mild tension. Keep the other foot on the surface.
- Hold briefly without bouncing, then bend and lower the leg slowly. Change sides.
What to notice.
A steady stretch behind the raised thigh, not an electric or radiating feeling.
Make it easier.
Keep the thigh lower and the knee more bent. A towel behind the thigh can help you reach without pulling on your neck.
Technique reference: South Tees Hospitals: supported lying hamstring stretch. A gentle adaptation of the technique shown in this source. Timing and repetitions should suit your circumstances.
03 / MOVEMENT OPTION
Standing heel-rest stretch.
Up to 10 seconds · release sooner whenever needed
Set up.
Stand beside a stable support. Put one heel on the floor ahead of you or on a low, secure footstool.
Move slowly.
- Keep the front leg comfortably straight and the toes pointing up. Keep a hand on support if needed.
- Hinge forward a little from your hips until you feel a light pull behind the thigh.
- Hold for up to 10 seconds, return upright and bring the foot back. Change sides.
What to notice.
Gentle thigh tension, with no knee or back pain.
Make it easier.
Keep the heel on the floor rather than raising it. Use a smaller hinge, and choose seated stretching if balance is uncertain.
Technique reference: Leicestershire Partnership NHS: standing hamstring stretch (PDF). A gentle adaptation of the technique shown in this source. Timing and repetitions should suit your circumstances.