Tight hamstrings can be a common problem for runners and people who spend long hours sitting but strengthening and stretching them can make all the difference.
As a new runner who's attempting a mile-a-day run streak for charity, I’ve been dealing with tight hamstrings, which now need some serious TLC. Luckily I came across this Instagram post by strength and mobility coach Charlotte Hazelwood demonstrating two simple exercises that really work.
Hazelwood, from Elevate Fitness, highlights the Romanian deadlift (RDL) and Jefferson curl as effective moves. Both will lengthen and strengthen the muscles, improve flexibility and relieve tension.
How to do the hamstring exercises
Aim for eight to 10 slow, controlled repetitions of each exercise, building up to 10-12 as you get stronger. You can add weight to the RDL as you progress.
1. Romanian deadlift
- Stand with your feet hip-width apart with a slight bend in the knees. Hold your weight of choice in front of your thighs, palms facing you, or you can also perform it unweighted at first.
- Push your hips back, lowering the weight along your legs. Keep your back straight and don't bend your knees any further.
- Pause when you feel a stretch in the back of your legs, then push your hips. forward with control to return to standing.
The main thing to remember when doing an RDL is to avoid letting your upper back round and to hinge at the hips. To hip hinge, push your hips and butt back towards the wall behind you as your chest falls forward. If you don't feel a stretch in your hamstrings as you lower, slow it down. Also, make sure that you distribute your weight evenly through your feet—don’t shift your weight back onto the heels.
2. Jefferson curl
- Push a low box or step against a wall so it’s stable to stand on.
- Stand on the box with your feet hip-width apart, holding a light weight in front of you with your arms extended.
- Roll your chin and chest forward slowly, trying to move one vertebra at a time, as you let the weight gently pull you forward further toward the floor.
- Roll back up to standing slowly and repeat.
Hazelwood recommends an end-range Jefferson curl, and she transitions seamlessly from a deep squat to the bottom of a Jefferson curl. For now, I prefer to stick with the standard version, described above.
