Why Stretch the Hamstrings?

Tight hamstrings increase the risk of strains, lower back pain, and leg injuries—especially for workers who stand, bend, or lift throughout the day. A quick stretch helps improve flexibility, circulation, and overall movement safety.

When to Stretch

• Before starting physical tasks like lifting, climbing, or carrying.
• After sitting or driving for long periods.
• During mid-shift stretch breaks to reduce fatigue.
• Before and after work as part of injury prevention routines.

How to Perform the Hamstring Stretch

• Stand upright and place one heel on a step or raised surface (hip level or lower).
• Keep your back straight and slowly lean forward at the hips.
• Hold the stretch for 15–30 seconds without bouncing.
• Switch legs and repeat. You should feel tension—not pain.

Stretching Safety Tips

• Avoid stretching cold muscles—do a quick warm-up first if needed.
• Maintain steady breathing throughout the stretch.
• Never force a stretch or push through pain.
• Use stable support to prevent slipping or falling during stretches.