Hamstring Door Stretch

The Hamstring Door Stretch is an effective exercise that helps increase flexibility in the hamstrings and relieve tension after long periods of sitting still or physical activity. By using a door for support, you can easily isolate and stretch the back of the thigh in a gentle but deep way.

Correct Technique

How to perform the Hamstring Door Stretch:

1. Lie down next to a doorway so that your hips are aligned with the edge of the door.
2. Place one leg through the doorway, while extending the other leg up along the door frame.
3. Keep the bent leg pressed against the door frame and the straight leg relaxed on the floor through the doorway.
4. Hold the position for 20-30 seconds , and repeat on the opposite side.

Common Errors

• Rounded back: Make sure your back stays flat against the floor and avoid overextending by lifting your hips.
• Press on the knees: Do not force the knees to be completely straight if you have tight hamstrings. Work with gradually increasing flexibility.

Modifications and Variations

• Using a strap: If you have tight hamstrings, you can use a yoga strap or belt around your foot to help keep your leg straight.
• Deeper stretch: For a more intense stretch, push your hips closer to the door while keeping your leg straight.

Repetitions and Sets

Hold the stretch for 20-30 seconds on each side, and repeat 2-3 times to improve leg flexibility.

Breathing techniques

Inhale deeply as you prepare for the stretch, and exhale slowly as you hold the position to relax your muscles.

Visual Tips and Angles

Watch this video for a demonstration of the Hamstring Door Stretch:

The video shows a tutorial on how to stretch your hamstrings effectively using a door frame.