Athletes and people who sprint, climb, jump or lunge are at a higher risk of a painful hamstring injury. Suddenly increasing your physical activity level is one of the most common causes of hamstring injuries. Youâll have a higher chance of injuring your hamstrings if you:
Exert yourself much more than usual
Have low flexibility and donât stretch or warm up
Ramp up your workout or training routine too quickly
Start a new sport without the right training or equipment
Try to increase your physical activity gradually. Increase how much youâre lifting, running or training over time as you build up your strength and flexibility.
Hamstring injuries are very common. But they still hurt, and it can be annoying to take a break from practice or training. Itâs frustrating to spend time away from your favorite activities, but give your body the time it needs to heal. Donât push yourself before your healthcare provider gives you the green light.
Once your pulled hamstring has recovered, you should be able to resume all your usual activities. Talk to your provider or physical therapist about stretches and exercises that can strengthen your hamstrings and increase your flexibility. This can help you move better and avoid another injury in the future.
Relax into this form of stretching while a prop or partner assists you
When you think of stretching, you might picture someone sitting on the floor, legs extended, reaching for their toes. But passive stretching takes a different approach. Instead of relying on your own flexibility, you use something (or someone) else to help.
Licensed massage therapist and registered nurse DeBorah Hill, RN, LMT, explains passive stretching and how it can benefit your health.
What is passive stretching?
Most people are familiar with dynamic and static stretching. Static stretching focuses on holding a pose that stretches your muscle as far as you can. Dynamic stretching uses movements, like walking lunges or hip circles, to warm up your muscles before an activity.
Dynamic and static stretches are limited to how far you can physically move. Think of toe touches: Some people can touch their toes and beyond, while others canât reach their knees.
Passive stretching uses other forces to stretch your muscles, rather than your own ability. âDuring passive stretching, your body is loose and relaxed,â says Hill. âYou let an external force â like a partner, towel or fitness strap â do the work.â
For example, instead of touching your toes, you can perform a passive hamstring stretch. During this stretch, you lie on your back and use a rolled-up towel or strap to help you stretch the back of your thigh.
If youâre new to passive stretching, use care. You could accidentally stretch a muscle too much and cause injury.
âListen to your body as you stretch,â advises Hill. âPassive stretching should not hurt, and many people overestimate how flexible they are. Itâs helpful to talk with a licensed physical therapist or massage therapist before you start.â
Benefits of passive stretching
Consider adding passive stretching to your routine to:
Relieve stress
Unlike static or dynamic stretching, passive stretching requires your muscles to be relaxed for it to work. This release of physical tension can benefit your mental health.
âWhen you fully relax for a passive stretch, you tell your brain to shift out of fight-or-flight mode,â explains Hill. âPassive stretching can take you out of survival mode so you feel relaxed.â
Increase flexibility
One study found passive stretching to be better than dynamic stretching at increasing hamstring flexibility.
âPassive stretching can increase your range of motion when other stretches donât work for you,â says Hill. âYour prop or partner can help you gently stretch beyond what you can normally do yourself.â
Overcome mobility limitations
If you have mobility issues or chronic pain, other forms of stretching can be difficult. Passive stretching works for people of all ages and fitness levels. Canât bend over or move your body a certain way? Passive stretches can work around these limitations.
Examples of passive stretching
Passive stretches can work many different muscles. Try these stretches to get started:
1. Doorway stretch
This stretch focuses on your chest and shoulders:
Stand just behind a doorway.
Place one foot slightly in front of the other for stability.
Raise your arms to the side with your elbows bent at 90 degrees, palms facing forward like goal posts. Allow your elbows, forearms and palms to press against the doorframe.
Gently lean forward, keeping your arms on the doorframe.
Hold for 10 seconds.
Rest for five seconds and repeat.
2. Standing quad stretch
This passive stretch focuses on your quadriceps, or the muscles on the front of your thighs:
Stand next to a steady object, such as a table or wall, that can be used for balance.
Loop a rolled-up towel or fitness strap around your right ankle.
Hold the other end of the towel or strap with your right hand.
Place your left hand on the table or wall for balance.
Slowly bend your right knee and pull your right foot up toward your buttocks using the towel or strap.
Hold for up to 30 seconds.
Repeat on the opposite leg.
3. Towel hamstring stretch
The backs of your legs, or hamstrings, get a stretch here â no toe-touching required:
Lie on your back, with your legs straight and relaxed.
Slowly raise one leg up toward the ceiling without bending your knee, keeping your leg relaxed.
Hook the towel or strap behind your hamstring or calf or under the arch of your foot, depending on whatâs comfortable for you.
Using your towel or strap, gently pull your leg towards you until you feel the stretch.
Hold for up to 30 seconds.
Switch legs.
A stretching routine is worth it
Taking a few minutes a day to stretch has big benefits, from preventing injuries to reducing joint pain. And if other forms of stretching havenât worked for you, passive stretching is worth a try.
âThe beauty of passive stretching is that it works for so many people,â states Hill. âWhether youâre just starting out or youâre an elite athlete, passive stretching can help you feel great physically and mentally.â
Relax into this form of stretching while a prop or partner assists you
When you think of stretching, you might picture someone sitting on the floor, legs extended, reaching for their toes. But passive stretching takes a different approach. Instead of relying on your own flexibility, you use something (or someone) else to help.
Licensed massage therapist and registered nurse DeBorah Hill, RN, LMT, explains passive stretching and how it can benefit your health.
What is passive stretching?
Most people are familiar with dynamic and static stretching. Static stretching focuses on holding a pose that stretches your muscle as far as you can. Dynamic stretching uses movements, like walking lunges or hip circles, to warm up your muscles before an activity.
Dynamic and static stretches are limited to how far you can physically move. Think of toe touches: Some people can touch their toes and beyond, while others canât reach their knees.
Passive stretching uses other forces to stretch your muscles, rather than your own ability. âDuring passive stretching, your body is loose and relaxed,â says Hill. âYou let an external force â like a partner, towel or fitness strap â do the work.â
For example, instead of touching your toes, you can perform a passive hamstring stretch. During this stretch, you lie on your back and use a rolled-up towel or strap to help you stretch the back of your thigh.
If youâre new to passive stretching, use care. You could accidentally stretch a muscle too much and cause injury.
âListen to your body as you stretch,â advises Hill. âPassive stretching should not hurt, and many people overestimate how flexible they are. Itâs helpful to talk with a licensed physical therapist or massage therapist before you start.â
Benefits of passive stretching
Consider adding passive stretching to your routine to:
Relieve stress
Unlike static or dynamic stretching, passive stretching requires your muscles to be relaxed for it to work. This release of physical tension can benefit your mental health.
âWhen you fully relax for a passive stretch, you tell your brain to shift out of fight-or-flight mode,â explains Hill. âPassive stretching can take you out of survival mode so you feel relaxed.â
Increase flexibility
One study found passive stretching to be better than dynamic stretching at increasing hamstring flexibility.
âPassive stretching can increase your range of motion when other stretches donât work for you,â says Hill. âYour prop or partner can help you gently stretch beyond what you can normally do yourself.â
Overcome mobility limitations
If you have mobility issues or chronic pain, other forms of stretching can be difficult. Passive stretching works for people of all ages and fitness levels. Canât bend over or move your body a certain way? Passive stretches can work around these limitations.
Examples of passive stretching
Passive stretches can work many different muscles. Try these stretches to get started:
1. Doorway stretch
This stretch focuses on your chest and shoulders:
Stand just behind a doorway.
Place one foot slightly in front of the other for stability.
Raise your arms to the side with your elbows bent at 90 degrees, palms facing forward like goal posts. Allow your elbows, forearms and palms to press against the doorframe.
Gently lean forward, keeping your arms on the doorframe.
Hold for 10 seconds.
Rest for five seconds and repeat.
2. Standing quad stretch
This passive stretch focuses on your quadriceps, or the muscles on the front of your thighs:
Stand next to a steady object, such as a table or wall, that can be used for balance.
Loop a rolled-up towel or fitness strap around your right ankle.
Hold the other end of the towel or strap with your right hand.
Place your left hand on the table or wall for balance.
Slowly bend your right knee and pull your right foot up toward your buttocks using the towel or strap.
Hold for up to 30 seconds.
Repeat on the opposite leg.
3. Towel hamstring stretch
The backs of your legs, or hamstrings, get a stretch here â no toe-touching required:
Lie on your back, with your legs straight and relaxed.
Slowly raise one leg up toward the ceiling without bending your knee, keeping your leg relaxed.
Hook the towel or strap behind your hamstring or calf or under the arch of your foot, depending on whatâs comfortable for you.
Using your towel or strap, gently pull your leg towards you until you feel the stretch.
Hold for up to 30 seconds.
Switch legs.
A stretching routine is worth it
Taking a few minutes a day to stretch has big benefits, from preventing injuries to reducing joint pain. And if other forms of stretching havenât worked for you, passive stretching is worth a try.
âThe beauty of passive stretching is that it works for so many people,â states Hill. âWhether youâre just starting out or youâre an elite athlete, passive stretching can help you feel great physically and mentally.â
It’s never too late to improve your golf swing. Our Mayo Clinic experts have the stretches to take your game to the next level:
Golf stretches can help get you ready for a day on the golf course. These golf stretches may help promote a fluid, full golf swing, which can improve your performance.
Warmup golf stretches
Before you start your golf stretches, you may want to warm up with 5 to 10 minutes of light activity, such as walking around the practice tee. If you have time, finish the full series of golf stretches found here. Hold each stretch for about 30 seconds.
Doing a single stretch one time is helpful. Do one set of golf stretches every day and another set before and after each round of golf.
Remember: Keep stretching gentle. Donât bounce. If you feel pain, youâve stretched too far.
Golf stretches for the quadriceps
Start off your golf stretches by first stretching the quadriceps. Quadriceps are the muscles in the front of the thighs. Start with this stretch:
Stand with your back to a chair or bench and cross your arms over your chest. Place your left foot on the bench, as shown in image 1. You can use a chair or bench with a lower seat than the one shown here.
Keep your left knee even with or behind your right knee. Tighten the left buttock muscles. Youâll feel a stretch in the front of your left thigh.
To mimic your backswing, rotate your shoulders and torso to the right and bend your left shoulder and trunk slightly toward the ground, as shown in image 2.
Repeat the stretch on the opposite side.
Golf stretches for the back
Next, stretch the back muscles:
Stand with your feet apart, facing the back of a chair or bench.
Grasp the back of the bench with your hands, as shown in image 1.
Hold on to the bench and keep your spine straight. Move your body down and away from your hands until you feel a stretch near both armpits, as shown in image 2.
Golf stretches for the hamstrings
Now move on to the hamstrings. Hamstrings are the muscles in the back of the thighs. To do this stretch:
Hold your golf club behind your shoulders. Stand next to a step, low table or bench. Put your right foot on the bench and bend your right knee slightly, as shown in image 1.
Bend your upper body forward at your hips. Keep your spine straight until you feel a comfortable stretch in the back of your right thigh.
Hold this stretch while rotating your back and shoulders to the left and to the right, as shown in image 2.
Repeat the stretch on the opposite side.
Golf stretches for the hips while seated
You can stretch your hips many ways. Try this seated stretch first:
Sit on a chair, low table or bench. Place your right ankle on top of your left thigh, as shown in image 1.
Push down on your right knee with your right forearm. Then lean forward at your waist until you feel a gentle stretch in your right hip, as shown in image 2.
Repeat the stretch on the opposite side.
Golf stretches for the hips and back
Try this hip and back stretch:
Sit on a chair, low table or bench. Place your right ankle on top of your left thigh. Raise your right knee and grasp it with your left hand, as shown in image 1.
Keeping your spine straight, pull your right knee up toward your left shoulder. Youâll feel a stretch in your right buttock.
Mimic the position of your right hip when youâre at the top of your backswing by turning your shoulders to the right as shown in image 2.
Repeat the stretch on the opposite side.
Golf stretches for the front hip muscles
Hereâs a final hip stretch:
Kneel on your right knee and hold your golf club with your right hand. Place your left foot in front of you and bend your knee. Place your left hand on your left leg for stability, as shown in image 1.
Keep your back straight and abdominal muscles tight. Then lean forward, shifting more weight onto your left leg, as shown in image 2. Youâll feel a stretch in the front of your right hip and thigh.
Repeat the stretch on the opposite side.
Golf stretches for the wrists
Now stretch your wrists upward:
Hold your right arm in front of you with your palm facing down.
Keep your elbow straight and gently pull your wrist up by grabbing the top of your fingers with your left hand.
Repeat the stretch on the opposite side.
More golf stretches for the wrists
Stretch your wrists downward too:
Hold your right arm in front of you with your palm facing down.
Keep your elbow straight and gently pull your wrist down with your left hand. Youâll feel the stretch in your right forearm and wrist.
Repeat the stretch on the opposite side.
Golf stretches for the shoulders
Next stretch your shoulders:
Stand with your feet shoulder-width apart as though youâre getting ready to hit the golf ball. Hold your left elbow with your right hand, as shown in image 1.
Keeping your left thumb pointed up, bend your left wrist toward your left thumb.
Rotate your trunk to the right.
Pull on your left elbow until you feel a stretch in your back, as shown in image 2.
To stretch your trailing shoulder â the right shoulder â grab your right elbow with your left hand. Then rotate your trunk to the left, as shown in image 3.
Golf stretches for the core muscles
Finally, stretch the core muscles:
Stand with your feet shoulder-width apart, and fold your arms across your chest, as shown in image 1.
Bend your knees and lean forward slightly, as shown in image 2.
Rotate your trunk in your backswing motion, as shown in image 3.
Continue from the top of your backswing position to your follow-through, as shown in image 4.
At home, you may want to try this stretch in front of a mirror to check the different positions of your swing.
It’s never too late to improve your golf swing. Our Mayo Clinic experts have the stretches to take your game to the next level:
Golf stretches can help get you ready for a day on the golf course. These golf stretches may help promote a fluid, full golf swing, which can improve your performance.
Warmup golf stretches
Before you start your golf stretches, you may want to warm up with 5 to 10 minutes of light activity, such as walking around the practice tee. If you have time, finish the full series of golf stretches found here. Hold each stretch for about 30 seconds.
Doing a single stretch one time is helpful. Do one set of golf stretches every day and another set before and after each round of golf.
Remember: Keep stretching gentle. Donât bounce. If you feel pain, youâve stretched too far.
Golf stretches for the quadriceps
Start off your golf stretches by first stretching the quadriceps. Quadriceps are the muscles in the front of the thighs. Start with this stretch:
Stand with your back to a chair or bench and cross your arms over your chest. Place your left foot on the bench, as shown in image 1. You can use a chair or bench with a lower seat than the one shown here.
Keep your left knee even with or behind your right knee. Tighten the left buttock muscles. Youâll feel a stretch in the front of your left thigh.
To mimic your backswing, rotate your shoulders and torso to the right and bend your left shoulder and trunk slightly toward the ground, as shown in image 2.
Repeat the stretch on the opposite side.
Golf stretches for the back
Next, stretch the back muscles:
Stand with your feet apart, facing the back of a chair or bench.
Grasp the back of the bench with your hands, as shown in image 1.
Hold on to the bench and keep your spine straight. Move your body down and away from your hands until you feel a stretch near both armpits, as shown in image 2.
Golf stretches for the hamstrings
Now move on to the hamstrings. Hamstrings are the muscles in the back of the thighs. To do this stretch:
Hold your golf club behind your shoulders. Stand next to a step, low table or bench. Put your right foot on the bench and bend your right knee slightly, as shown in image 1.
Bend your upper body forward at your hips. Keep your spine straight until you feel a comfortable stretch in the back of your right thigh.
Hold this stretch while rotating your back and shoulders to the left and to the right, as shown in image 2.
Repeat the stretch on the opposite side.
Golf stretches for the hips while seated
You can stretch your hips many ways. Try this seated stretch first:
Sit on a chair, low table or bench. Place your right ankle on top of your left thigh, as shown in image 1.
Push down on your right knee with your right forearm. Then lean forward at your waist until you feel a gentle stretch in your right hip, as shown in image 2.
Repeat the stretch on the opposite side.
Golf stretches for the hips and back
Try this hip and back stretch:
Sit on a chair, low table or bench. Place your right ankle on top of your left thigh. Raise your right knee and grasp it with your left hand, as shown in image 1.
Keeping your spine straight, pull your right knee up toward your left shoulder. Youâll feel a stretch in your right buttock.
Mimic the position of your right hip when youâre at the top of your backswing by turning your shoulders to the right as shown in image 2.
Repeat the stretch on the opposite side.
Golf stretches for the front hip muscles
Hereâs a final hip stretch:
Kneel on your right knee and hold your golf club with your right hand. Place your left foot in front of you and bend your knee. Place your left hand on your left leg for stability, as shown in image 1.
Keep your back straight and abdominal muscles tight. Then lean forward, shifting more weight onto your left leg, as shown in image 2. Youâll feel a stretch in the front of your right hip and thigh.
Repeat the stretch on the opposite side.
Golf stretches for the wrists
Now stretch your wrists upward:
Hold your right arm in front of you with your palm facing down.
Keep your elbow straight and gently pull your wrist up by grabbing the top of your fingers with your left hand.
Repeat the stretch on the opposite side.
More golf stretches for the wrists
Stretch your wrists downward too:
Hold your right arm in front of you with your palm facing down.
Keep your elbow straight and gently pull your wrist down with your left hand. Youâll feel the stretch in your right forearm and wrist.
Repeat the stretch on the opposite side.
Golf stretches for the shoulders
Next stretch your shoulders:
Stand with your feet shoulder-width apart as though youâre getting ready to hit the golf ball. Hold your left elbow with your right hand, as shown in image 1.
Keeping your left thumb pointed up, bend your left wrist toward your left thumb.
Rotate your trunk to the right.
Pull on your left elbow until you feel a stretch in your back, as shown in image 2.
To stretch your trailing shoulder â the right shoulder â grab your right elbow with your left hand. Then rotate your trunk to the left, as shown in image 3.
Golf stretches for the core muscles
Finally, stretch the core muscles:
Stand with your feet shoulder-width apart, and fold your arms across your chest, as shown in image 1.
Bend your knees and lean forward slightly, as shown in image 2.
Rotate your trunk in your backswing motion, as shown in image 3.
Continue from the top of your backswing position to your follow-through, as shown in image 4.
At home, you may want to try this stretch in front of a mirror to check the different positions of your swing.
Stretching keeps the muscles flexible, strong, and healthy, which is needed to maintain a range of motion in the joints. If possible, one should stretch daily, focusing on the lower extremities: https://bit.ly/3u71fkS#HarvardHealth
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