Stretching Your Hamstring Muscles

Stretching your hamstrings can be performed many different ways, ranging from supported on the ground by lying on your back or sitting to standing upright or moving dynamically.

Below are some examples of how one might go about stretching their hamstrings.    When it comes to prescribing exercise for stretching and mobility work, often we will advise with starting slowly, engaging the stretch gently, controlling the movement and/or body position and then holding the stretch for 30 seconds if performing a static stretch and then repeating this several times.  For more movement based stretching, we would advise you to gently move through the range of motion and perform a series of movements for a period of 30-60 seconds.

Static Supine Hamstring Stretch – A great stretch for those who would like to limit any movement through their lumbar spine.  This stretch is quite comfortable and can be held for an extended period of time if needed.  Reduce the intensity of the stretch by moving further away from the wall point where the foot is or bend the knee slightly.


Standing Bent Knee Hamstring Stretch – This stretch requires the individual to bend the knee slightly and then look to anteriorly tilt the pelvis and maintain a neutral spine.  It can be performed as a static stretch or gentle dynamic stretch. When performing this as a gentle dynamic stretch, the individual may look to rotate the leg from internal to external rotation or look to gentle drive the torso (with a neutral spine) into flexion or rotation.


Dynamic Hamstring Stretch 1 – Feet are wide apart, bending at the hips and gentle walking the hands around from one foot to the other to dynamically stretch the hamstring.


Dynamic Hamstring Stretch 2 – Start in a standing position and cross one leg over the other.  Gently pulse towards the ground with the hands to provide a gentle dynamic hamstring stretch.


Walking Hamstring Stretch – Walking forward and aiming to maintain a neutral spine as much as possible, bend the knees slightly and touch the ground to stretch the hamstrings.


This blog was written by Osteopath Heath Williams of Principle Four Osteopathy.


Principle Four Osteopathy

Principle Four Osteopathy is one of Melbourne City CBD leading Osteopathy clinics. At the clinic we treat a wide range of clients, ranging from the office worker, exercise enthusiast to athlete. We have 3 experienced osteopaths working across both of the clinics.

The Melbourne City CBD clinic is located at 29 Somerset Place (basement), close to the corner of Elizabeth St and Little Bourke in the Melbourne City CBD. Our premises adjoin the Jon Weller Personal Training Studio, a fully-equipped training space which allows clients to combine their osteopathy treatment with exercise tutorials or specific training programs and rehabilitation.

The Docklands clinic is located at 717 Bourke St (Ground Floor), beneath the Channel 9 building near the walkway from Southern Cross Train Station to Etihad Stadium. Our premises adjoin Pilates on Bourke, a fully-equipped pilates and yoga training space which allows clients to combine their osteopathy treatment with exercise tutorials, pilates or specific training programs and rehabilitation.

To speak to an Osteopath or book an appointment at Principle Four Osteopathy, please book online or call 03 9670 9290.