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Tightness anywhere in the body travels. It doesn’t like to stay in one place.

When muscle groups are unbalanced, under stretched, or far too stagnate (which happens because let’s face it most of us go in spurts of being active) these muscle groups cause problems elsewhere.

For instance, tight hamstrings cause lower back pain, lower back pain radiates and can cause tension through the neck, head, and chest.


So let’s fix it.

Here are 5 hamstring stretches you can do while Netflix is on.

1) The Basic Hamstring Stretch

Sit on the ground

Legs directly in front of you.

Breathe in and when you breathe out, forward fold over your legs reaching to touch your toes.

hold for 10 seconds.

Sit up.





2) Standing Hamstring Basic

Stand tall, cross your left foot in front of your right

Slowly breathe out dropping your body and folding over your knees

Lower your forehead to your left knee by bending

Keep both knees straight

Hold for 15 – 30 seconds

Breathe out, return to standing position,

Repeat on the opposite side.


3) Standing Table Hamstring Stretch

Find a table or a footstool that is just shorter than your hip height.

Place the left leg on the table with foot flexed. (Toes should be aimed towards the ceiling.

Bend forward at the waist, keeping knee straight

Hold for 30 seconds.

Breathe out and stand up.

Repeat on the opposite side.

Here’s a great video for this stretch! Hamstring Stretch Video 


4) Laying Hamstring Stretch

Lay comfortably on your back

Bending the left knee if needed

Bring the right leg straight up trying to get to 90 degrees

Without lifting your back use your arms to reach and grab your knee, ankles or toes (whatever your body allows at this time)



If those aren’t enough to help your lower back pain, make sure to watch this video and follow along with this 5 minute yoga flow.