Hamstring Stretch with Tie or Elastic Band (1:53)

1. Hold the stretched position (e.g. Tie Hamstring Stretch) for up to 2 minutes and relax into the stretch.
2. Take a deep breath in, brace through your core and gradually increase the amount of tension in your stretched muscle groups (e.g. Contract your hamstrings group progressively harder from 20-80% max effort by trying to bend your knee and extend your hip). Slowly relax after 10 seconds of contraction.
3. Take a deep breath in. Brace through your core and gradually increase the amount of tension in the muscle groups opposing the previously stretched muscle. E.g. Contract your quadriceps and hip flexors progressively harder from 20-80% max effort by trying to straighten your knee and flex your hip). Slowly relax after 10 seconds of contraction.
4. Repeat 1-4 more times, depending on your effort, goals and level of muscle soreness.

Start with soft tissue work (to the left) if you’ve been unsuccessful with static stretching in the past. Use your common sense to work out if any of the above are contributing to your tight hamstrings and start moving.