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Hamstring muscles, which are on the back of the leg, are responsible for leg extension. They also assist with walking and knee bending. When they become sore or tight, it can be very difficult to walk and move efficiently. Athletes with tight hamstrings are more likely to experience serious injuries.

Luckily, there are some exercises that improve overall hamstring mobility. Here’s a list of exercises people with chronic hamstring tightness should try.

Wide-Legged Stretch

Wide-legged stretches are great for the hamstrings as well as the inner thigh muscles. For this stretch, start in a seated position. Sit as tall as possible. With pointed toes, place your legs in a comfortable V-shape. Engage the abdomen and move the chest muscles towards the floor.

Only stretch far enough so the spine stays aligned. Finally, reach out with stretched arms on the floor. Return to resting position and repeat.

Kitchen Sink Stretch

People who need to relieve their hamstring tightness should definitely try this exercise. This stretch is great because it can be performed on any flat surface that’s hip height like a counter. When someone does this exercise, they need to start by bending over and placing their hands on the surface. To straighten the back, bend over enough to be parallel to the ground. Put one leg out front and stretch. Perform this stretch on both legs.

It’s important to keep your back and legs straight so your hips are properly aligned while stretching. This creates a better stretch for people who regularly deal with tight hamstrings as well as helps with pain relief.

Lying Hamstring Stretch

Start by lying down. With both feet planted flat on the ground, lift one leg in the air. Hold the back of the leg to improve extension. Hold this position for at least ten seconds per leg. Refrain from straining to avoid further damage.

Tight hamstring muscles can make it difficult to do simple tasks like getting out of bed. By practicing these simple hamstring exercises, athletes and working people alike can improve their mobility and overall quality of life. People who perform these exercises and still experience problems should speak to their healthcare provider for alternative solutions immediately.