# Standing Hamstring Stretch | FREE 4K Videos | 321 STRONG

> Tight hamstrings are one of the most well-documented contributors to lower back pain because they directly control the position of the pelvis. When the hamstrings are short and stiff, they tilt the pelvis into a posterior position that flattens the natural lumbar curve. That flattened curve concentrates pressure on the posterior wall of the discs, creating the conditions for disc bulging, nerve irritation, and chronic lumbar aching. Tight hamstrings also stop the pelvis from tilting forward when you bend, forcing the lumbar spine to flex excessively every time you reach toward the floor. Restoring hamstring length takes the backward pull off the pelvis and lets the lumbar spine keep its natural, shock-absorbing curve.

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# Standing Hamstring Stretch
  Tight hamstrings tilt your pelvis backward and flatten the natural curve of your lumbar spine — loading the discs in exactly the wrong way. This standing stretch restores hamstring length and takes the backward pull off your back. 

       
                    
## About This Video
  Tight hamstrings are one of the most well-documented contributors to lower back pain because they directly control the position of the pelvis. When the hamstrings are short and stiff, they tilt the pelvis into a posterior position that flattens the natural lumbar curve. That flattened curve concentrates pressure on the posterior wall of the discs, creating the conditions for disc bulging, nerve irritation, and chronic lumbar aching. Tight hamstrings also stop the pelvis from tilting forward when you bend, forcing the lumbar spine to flex excessively every time you reach toward the floor. Restoring hamstring length takes the backward pull off the pelvis and lets the lumbar spine keep its natural, shock-absorbing curve. 

  
### How to Perform This Technique
    1  Stand facing a low step, sturdy chair, or desk surface that is roughly knee height or slightly below.

   2  Place your right heel on the elevated surface with your leg straight and your toes pointing toward the ceiling. Keep your standing left leg slightly bent for balance.

   3  Stand tall and square your hips so both hip bones face directly forward. Place your hands on your hips or let them rest at your sides.

   4  With a flat back and your chest lifted, slowly hinge forward at the hips, leading with your chest rather than your head. Stop when you feel a firm stretch along the back of your right thigh.

   5  Hold the stretch for 30 seconds, breathing deeply and maintaining the flat-back position. With each exhale, you may find you can hinge slightly deeper without rounding your spine.

   6  Slowly return to standing, lower your right foot, and switch to the left leg. Complete 2 to 3 holds per side.

    
### Benefits
      Restores hamstring length lost to sitting and stiffness     Returns the pelvis to a neutral position from posterior tilt     Preserves the natural lumbar curve that absorbs load     Reduces posterior disc-wall pressure linked to bulging and nerve irritation     Lets the pelvis hinge properly when bending, sparing the lower back     Pro Tip: For the best results, foam roll your hamstrings before performing this stretch. Rolling first breaks up adhesions and increases blood flow to the tissue, allowing the hamstrings to lengthen more effectively. The combination of rolling followed by stretching restores the hamstring length that takes pressure off the lower back far more effectively than either technique alone. 

       [Get Your Roller](https://www.amazon.com/dp/B01FOS1WJK?maas=maas_adg_48370A6D4EC630CF09AAE2A73C18BBDE_afap_abs&ref_=aa_maas&tag=maas&321src=video-single)   
#### Video Details
   Duration: 1:41   Quality: 4K (2160p)   Level: All Levels      
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