Help For Hamstrings
FLEXIBILITY
HELP FOR HAMSTRINGS
“Yoga butt” or high hamstring tendonitis can be a literal pain where the sit bones meet the hamstrings and glutes. This area is prone to overuse injuries, especially when repetitive forward folds overstretch rather than strengthen. Matt highlights that help for hamstrings begins with awareness: bending the knees in a forward fold may feel relieving, but it also removes tension from the hamstrings, letting the pelvis tip too far forward. The fix isn’t avoiding movement, it’s about creating balance. By reintroducing tension through active hamstring and glute engagement, we regain muscle integrity and stability. Whether you’re hypermobile or tight, the key is to move with intelligence and adaptability, applying the right tools for our bodies at each moment.
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FORWARD FOLD ARTICULATIONS
In this exploration, Matt redefines the forward fold as an opportunity to train rather than simply stretch. He suggests placing the hands farther forward to reduce direct pressure on the sit bones, allowing the spine to lengthen freely. From here, we move between anterior and posterior tilt, activating the hamstrings and glutes while maintaining awareness of alignment. Help for hamstrings here means learning to contract the same muscles that resist over-tilting, creating stability even in deep stretches. The beauty of this approach lies in isometric control: we can activate the muscles of posterior tilt without having to actually move into it. This delicate balance between strength and mobility becomes the foundation for sustainable hamstring health.
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HELP FOR HAMSTRINGS: DRILLS TO MITIGATE INJURY
BRIDGE LIFT PROGRESSIONS
Matt’s bridge progressions build strength precisely where hamstring injuries tend to occur. With the feet slightly away from the hips, we press down through the heels and drag them toward the shoulders, awakening the high hamstrings and low glutes. The challenge increases when alternating heel presses, maintaining level hips while each leg lifts. The focus is always on muscular activation rather than height or range. Help for hamstrings is about quality of contraction, not quantity of movement. By strengthening the posterior chain in a controlled bridge, we retrain the body to rely on the right muscles for stability. These drills not only restore power to weakened hamstrings but also reinforce the kind of coordination that prevents reinjury.
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UTTITHA HASTA PADANGUSTHASANA A
In this standing variation, Matt merges balance with resistance work. As one leg lifts, the hands pull up while the leg presses down, creating a two-way engagement that fires the high hamstring. The pelvis stays subtly back to maintain structural integrity rather than sway forward. It’s a refined conversation between effort and control. Through these seemingly small activations, help for hamstrings transforms from a recovery plan into a mindful practice. The integration of strength and flexibility teaches the body to move from stability first with each posture becoming an exercise in functional awareness rather than just form.
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RESILIENT STRENGTH FOR THE LONG RUN
The essence of help for hamstrings lies in developing a relationship between awareness, strength, and longevity. Matt’s drills don’t just target the pain point; they retrain the body’s neuromuscular intelligence to prevent it. Through consistent activation of the hamstrings, glutes, and supporting stabilizers, we rebuild a stronger foundation for every movement on and off the mat. The path forward isn’t about avoidance or rest alone, but about smart re-education of the muscles that protect the pelvis and spine. With steady, intentional practice, strength and mobility can coexist, keeping your hamstrings resilient for years to come.
Dive deeper into what’s possible in Matt’s current 10 class online immersion Deep Release .
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Article by Trish Curling
Video Extracted From: Deep Release Immersion
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