Knee Exercises

Hamstring Stretch

The hamstrings run from the pelvis to below the knee. Tightness affects knee straightening, pelvic position and bending forward. Stretching them is a common part of back, knee and sports rehab.

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What it does

Regular stretching improves hamstring length, which makes forward bending, straightening the knee and running more comfortable.

Our physiotherapists use it most often for knee osteoarthritis, total knee replacement and hamstring strain, and it features in our knee pain physiotherapy programmes.

How to do it

Lying (safest for the back): lie on your back and loop a towel around one foot.
Straighten the knee and raise the leg until you feel a stretch behind the thigh.
Hold 30 seconds, keeping the other leg relaxed.
Seated: sit on the edge of a chair, one leg straight with heel on the floor. Lean forward from the hips with a straight back.

How much

3 holds of 30 seconds each leg, once or twice a day.

Common mistakes

Rounding the back to reach further.
Bouncing.

Stop and check with us if

Stretching causes tingling or pain down the back of the leg. This may be nerve tension, not muscle.

Medical note

These instructions are general guidance, not a personal prescription. If you have a recent injury or surgery, a diagnosed condition, or symptoms such as numbness, weakness or dizziness, get assessed before starting. Stop and seek advice if pain increases sharply or you feel unwell.

Frequently asked questions

How do I tell nerve tension from tight hamstrings?

Nerve symptoms are often burning or tingling and change when you move your neck or ankle. We test this.

Should I stretch before sport?

Dynamic warm-ups are better before sport. Save longer holds for afterwards.

Related treatments

Knee

Ready to feel better?

Book an assessment at our Indirapuram clinic or ask for a home visit. Call +91-9999973681 or send a WhatsApp message and we will confirm your slot.