Hamstring Door Stretch

The Hamstring Door Stretch is a simple and effective way to stretch the hamstrings, using a doorway as support. This stretch is ideal for those who experience tight hamstrings and want to improve leg flexibility without straining the lower back.

How to do the Hamstring Door Stretch correctly

Here's a step-by-step guide to properly performing the Hamstring Door Stretch :

  1. Lie on your back next to an open door so that your hips are aligned with the door frame.
  2. Extend one leg through the doorway and let the heel rest flat on the floor.
  3. Place the other leg against the door frame and adjust so that you feel a stretch in the hamstring without pain.
  4. Keep your back flat against the floor and avoid bending your spine.
  5. Hold the stretch for 20-30 seconds, then switch to the other leg.

Typical Hamstring Door Stretch Mistakes

To get the full benefit of the stretch and avoid injuries, you should avoid the following typical mistakes:

  • Rounding the back : Make sure your back stays flat against the floor to protect the lower back.
  • Overstretching : The stretch must be comfortable and without pain. If you feel uncomfortable, you can adjust the distance to the door frame.
  • Bending the knee : Keep the leg straight to ensure that the stretch is focused on the hamstring.

Variations and adjustments for the Hamstring Door Stretch

Depending on your flexibility and comfort, try these variations of the Hamstring Door Stretch :

  • Bent Knee for Beginners : If you are new to stretching exercises, you can start with slightly bent knees to make the stretch less intense.
  • Resistance Band Stretch : Place a resistance band or yoga strap around the foot and hold both ends to gently deepen the stretch.

Rehearsals and recommendations

Hold each side for 20-30 seconds and repeat 2-3 times. Perform the exercise daily or after training to improve flexibility in the hamstrings and reduce tension.

Breathing during the exercise

Remember to breathe calmly during the entire stretch. Take a deep breath as you enter the stretch and exhale slowly to help the muscles relax and deepen the stretch.

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