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Hamstrings and Erector Spinae Stretch

Hamstrings and Erector Spinae Stretch

The Hamstrings and Erector Spinae Stretch improves flexibility of the knee flexors, trunk extensors and possibly the calves.

You should be regularly stretching out the hamstrings after intense practice sessions on the court or lower-body strength workouts in the gym to reduce the risk for injury and reduce the onset of delayed muscle soreness the following day.

The seated position also helps in stretching the erector spinae while maintaining spinal alignment, which can help in readjusting positioning of the pelvis.

This can reduce low back pain as well.

If you want to safe time the seated hamstring and erector spinae stretch is ideal because you are stretching three muscle groups at once.

Hamstrings and Erector Spinae Stretch Recommendations

Implement the stretch into your static stretching routine post training or workout. This is also a great time to relax mentally.

Either close your eyes and focus on your breathing or you can also listen to relaxing music.

After you are finished stretching out you should feel relaxed and ready for a good massage!

Hamstrings and Erector Spinae Stretch Summary

Hamstring and Erector Spinae Stretch
© by Phil Halfmann – all rights reserved
  1. Place floor mat on the ground
  2. Sit down and abduct hips to a “V” with knees extended
  3. Lean forward with upper body and reach for each foot and down the middle of the “V” with both hands
  4. Grab toes if possible for an additional calve stretch

Targeted Musculature

  • Hamstrings (knee flexors)
  • Erector Spinae (trunk extensor)
  • Gastrocnemius (plantar flexor)
  • Soleus (plantar flexor)


Gray1239“. Licensed under Public Domain via Wikimedia Commons.

Gray389 - Erector spinae

Other Stretches For You

Apart from the hamstrings and spinae stretch we have some other stretches for you that target the muscles acting on the hip.

Simply click on them to learn more or watch the videos:

seated piriformis stretch
Seated Piriformis Stretch
abductor stretch and oblique stretch
Abductor Stretch and Oblique Stretch
sumo squat stretch
Sumo Squat Stretch

Training Zone

In this section we provide you with some more workouts and training tips you may be interested in to optimize your training: