The most common request I get in classes, and from clients, is “can we work on stretching tight hamstrings?”. While I’m willing to work on hamstrings many times people THINK they have tight hamstrings when they actually don’t. What they are doing, is blaming their hamstrings for tightness elsewhere. How can we know the difference? With this simple test!
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Do you really have tight hamstrings?
So let’s first get ourselves a baseline as to the flexibility of our hamstrings. For this test, we’re going to use uttanasana, forward fold. With the feet hip-distance apart, fold forward from the hip crease. Notice if the knees have to bend for this to happen. Also take note of where your hands rest, to the floor, shins, or blocks. Then notice where you feel the stretch.
Next, find something to elevate your heels. I use a yoga wedge in the video because I have one and it’s a great yoga prop for your practice. But, you could use a couple of thick books, weight plates, or a folded blanket. Anything that will lift your heels 1-2″ off the floor.
With the heels on the raised edge and toes towards the mat repeat the forward fold. Notice if your legs are straighter. Maybe you fold further forward. Perhaps the stretch is simply felt in a different area of your body.
If this simple trick changes your forward fold, chances are you’ve been blaming your hamstrings for what is actually tightness in your calves! Poor hamstrings get the blame for everything. lol. So, maybe rather than working on your hamstrings, perhaps it’s time to give your calves a little love!
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Questions
- Do you have tight hamstrings? Are you sure?
- If you did the test, did you find out it’s actually your calves?
- Are there other areas of tightness in your body?
Latissimus Dorsi myofascial release – the somatic yoga way!
Rebecca Smith
I am definitely going to have to do this test as I have no clue whether I have tight hamstrings or not! I will let you know how I get on – this is a very helpful post.
Di Hickman
Thanks! Let me know if you discovered you have tight hamstrings!
Yeah Lifestyle
Such an easy to follow exercise to find out if we have tight hamstrings. I have not done this before but will be following your instructions
Di Hickman
Let me know what you discover!
MELANIE EDJOURIAN
It’s not something I’ve really thought about before. I might give this a try next time I feel like my hamstrings are tight.
Di Hickman
Hope you try it! Let me know how it goes!
Rhian Westbury
I’ve started doing some more exercise and I’ve really found that stretching has helped, esp for my legs as I do cycling and strength x
Di Hickman
With cycling you’re probably going to need a stretch more for hip flexors than hamstrings.
joanna
I have never thought about this, I usually don’t think that much about my hamstrings when I exercise. I always make sure to warm up though before starting my routine, to avoid any injuries.
Di Hickman
That’s awesome to hear! Warm-ups are super important!
Samantha Donnelly
I have never thought about this, I am going to try this I don;t think I do suffer with tight hamstrings though but interesting to find out.
Di Hickman
Give it a try!
Rachel
I do suffer with tight hamstrings but it’s because of an old injury, so stretching using an elastic arsed band helps a lot x
Di Hickman
yes using bands is great
Sim @ Sim's Life
I had seriously never even considered this before! I’d never even thought to blame anything on tight hamstrings, just being old! However good to know that isn’t the case and there is a simple test to follow!
Di Hickman
Yep definitely hamstrings get a lot of blame for tightness elsewhere