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Knee Stretches - Hamstring

To properly address knee pain and knee pain relief, it is important to address the muscles that have a direct correspondence to knee pain relief - the hamstring muscles for example. The stretching exercise outlined on this page provides a good way to perform hamstring stretches. Tight hamstring muscles pull the knee joint into a slightly bent position causing extra work for the quadriceps muscles at the front of the leg. This, in turn, puts extra pressure on the joint.

Be sure to review the Stretching Fitness Tips before you begin.

Hamstring Stretch (Back of the thigh stretch)

  1. Lie on your back with both legs out in front of you.
  2. Wrap an exercise band or long towel around the arch of one foot
  3. Keep your knee as straight as possible and pull your foot (using the band) up towards the ceiling.
  4. You should feel the stretch in the back of the thigh and behind the knee.
  5. Hold that stretch for 30 seconds
  6. Repeat on the other leg
  7. Perform this stretch once or twice a day.

Hamstring Stretch (Back of the thigh stretch)

Problem solving for the hamstring stretch

  • If you feel back pain while doing this stretch, bend the opposite knee. You won’t get as intense of a stretch, but I would rather you stay away from any stress your back may be experiencing. Oh! And don’t forget to also check out my back pain section.
  • Avoid arching your back while performing this stretch. Try to pull in your abdominals to help support your spine.
  • Be sure that the leg being stretched is as straight as possible and that the knee cap is pointing towards you (not pointing inward or outwards).

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