Band Hamstring Stretch

oec:band-hamstring-stretch

A supine stretch targeting the hamstrings and calves by using a resistance band looped around the foot to gently assist hip flexion.

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Also called: Lying Hamstring Stretch with Band, Supine Band Hamstring Stretch, Resistance Band Hamstring Stretch

How to do it

Lie flat on your back on a mat with your legs extended.
Loop the center of a resistance band or strap around the ball of one foot.
Grasp both ends of the band firmly with your hands, keeping your elbows resting near the floor.

Gently pull on the band to raise the leg upward toward the ceiling, keeping the knee extended or with a slight micro-bend.
Continue elevating the leg until you feel a comfortable stretch along the back of the thigh and calf without lifting your hips off the floor.
Keep the opposite leg resting flat on the ground or bend that knee with the foot flat if you feel strain in your lower back.
Hold the position statically for the target duration, then slowly lower the leg under control and switch sides.

Breathe deeply and rhythmically, exhaling to encourage muscle relaxation as you settle into the stretch.

Lifting the pelvis or lower back off the floor to pull the leg closer.: Keep both hips firmly grounded on the floor and only raise the leg as far as hamstring flexibility allows.
Forcibly locking the knee into hyperextension.: Maintain a soft micro-bend in the knee to place tension across the muscle belly rather than stressing the posterior joint capsule.

Avoid aggressive tugging on the band; stretch only to the point of mild tension, never sharp or tingling nerve pain.

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