In this article, you will learn effects of tight hamstrings & how to do hamstring chair stretches with tips & VIDEO demonstrating its correct form & technique.
Tight Hamstring Muscles Can Cause Low Back Or Sciatica Pain
Tightness in hamstring muscles puts too much stress on your lower back and many times leads to development and aggravation of low back or sciatica pain.
Most people with low back or sciatica pain can benefit from a regular hamstring stretching routine.
Chair hamstring stretching is one such exercise that can help loosen (un-tighten) & strengthen your hamstring muscles, giving you relief from lower back & sciatica pain.
It’s also a great stretch to perform, if you are stuck in a sitting position for a long time such as during a long car trip, or at your office.
How To Do Hamstring Chair Stretches Exercise?
Here are the step-by-step instructions:
(i) Sit up tall near the edge of a chair with your back straight and feet flat on the floor.
(ii) Straighten one leg out in front of you with your heel on the floor and the toes pointing towards the ceiling.
(iii) All through the exercise, maintain your spine in a neutral position. Make sure not to round out your back.
(iv) Exhale as you slowly lean forward at your hip. You can place your hands at your waist or on the other leg for support. Continue leaning forward until you feel a gentle stretch in the back of your thigh.
(v) Keep breathing normally.
(vi) While you are stretching, don’t allow your knee to bend.
(vii) Hold the stretch for 10–30 seconds, and then you can relax and back out of it. Gradually increase the duration up to 60 seconds.
(vi) Repeat the drill on each side 3 to 4 times. For better results do this exercise twice a day.
You can also do this exercise by sitting on a chair and placing one leg straight out on another chair in front of you. Now try to reach towards the toes and stretch one leg at a time.
Watch this video to learn the correct form & technique to do Chair Hamstring Stretches: