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6 Exercises to Ease Hamstring Pain

Though the source of pain is different from person to person, these basic exercises can relieve hamstring discomfort by realigning the hips and the knees.

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Pain and Anatomy Advisor

For years people have come to me complaining of hamstring pain and tightness. I recently wrote an article about the source of hamstring pain and we’ve gotten a lot of feedback about it. Now that I’ve explained the problem, people want a solution, and I can certainly sympathize with that. If my hamstrings hurt, I’d want a solution, too.

Much of the hamstring pain I see is a result of bodily imbalances and misalignments, and the problem with offering a solution is that, like snowflakes, no two misalignments are alike. However, I can offer a general menu of specific E-cises (Egoscue exercises) to offer some relief. (If you want a more thorough plan of action that is catered specifically to your body, you can consult this list of Egoscue clinics around the country, and even book a Skype session if you can’t make the trek.)

If you do the following exercises once a day, preferably in the morning, you’ll be able to bring some relief to those hamstrings. Note that the exercises below utilize a foam block, but a chair will work just fine. Pay attention to the alignment cues and have fun!

Related: If you have a question for one of Sonima’s experts, submit it here!

Static Back: Hold for 5 minutes.

Static Back Pull-Overs: Perform 3 sets of 10 reps.

Hip Lift: Hold 1 minute on each side.

Hip Crossover Stretch: Hold 1 minute on each side.

Pelvic Tilts: Repeat 10 times.

Static Extension Position: Hold 2 minutes.

Known as the Father of Postural Therapy, Pete Egoscue has helped relieve thousands of people from their chronic pain, including many of the world’s leading athletes. For more information on Pete and any of his 25 clinics worldwide, go to



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