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Three Effective ‘Work From Home’ Hamstring Strengthening Stretches

Updated: Jan 28

that can be completed on your next conference call!


If you’re anything like me, you’ll have experienced many behavioural changes during the past year. Ten months on from the beginning of the pandemic, offices remain empty and many of us are forced to work from home.


It was only this week I noticed an interesting article from Tim Wallace in the Telegraph, suggesting as many of a quarter of us will end up working from home for good!

“By and large, this massive forced experiment in home-working has been very successful. Sectors have been able to maintain quite a high degree of effectiveness operating from home,” said Ian Stewart, chief economist at Deloitte.”


Sore Hamstrings Caused by Working From Home

There are certainly many benefits (no more commute!) but the change in daily routine has kept many of us from returning to our established health and fitness workouts.


It’s easy to forget just how much you moved before lockdown struck, commuting alone got you up and out of the house. These days, the only form of exercise might be talking the dog for a walk. Not only that, we’re working on laptops, crouched over dining room tables, perched on sofas or teetering on kitchen chairs.


Several of my clients have already reported an increase issues with their hamstrings. We’ve sat for extended periods of time, and perhaps not using the most comfortable chairs, either. Hamstrings can be overlooked when it comes to our health and wellbeing but hamstrings, transferring power between the knees and hips, are at the centre of physical activity.


To counter these fitness challenges, I’ve come up with four simple, effective hamstring strengthening exercises that will fit with your newly established way of life. Done on a daily basis (during your next video call) these exercises can help alleviate and prevent hamstring tightness.

Benefits include:

  • Improved hip, knee and ankle stability

  • Strong ‘standing up muscles’

  • Improved balance and coordination

  • Increased flexibility and mobility

  • Help with strength imbalances

Always consult your GP/physician before beginning any exercise program. The following information is not intended to diagnose any medical condition or to replace your healthcare professional. If you experience any pain or difficulty with exercise, stop immediately and consult your healthcare provider.


My solution for you


Folding Hamstring

How to do it:

  1. In a standing position, cross one foot in front and beside the other.

  2. Slowly fold at the hips forward.

  3. Use the desk, or grab onto your legs to steady yourself, while holding for 15-20 seconds.

  4. Slowly raise back up and switch legs.


Standing Pigeon

How to do it:

  1. Adapted from the yoga pose on the floor - Standing at your desk, or a similar raised surface (eg back of the sofa), lift your leg up and lay the lower part across in front of you.

  2. Ensure that you are standing upright and if possible allow the bent knee to lower itself down. Use a hand to steady it if tight or too intense.

  3. After carefully holding for 15-20 seconds, gently step back from the desk allowing the leg to slowly ease off. Switch sides and repeat on the other leg.


Simple Calf Stretches

How to do it:

  1. Easily the stretch most people could improve on in one quick second! Begin by leaning against a solid surface, like a wall or doorframe with both hands outstretched in front of you.

  2. In a staggered stance, with one foot in front of the other, imagine your feet are on narrow train tracks. This is the part most people miss, so make sure you turn your toes in slightly to maximise the stretch.

  3. To swap, make sure you drag the front foot back to be in line with the rear first. Then bring the rear foot forward. You’ll performt the stretch the same distance apart at the feet.

Train With Me

To kick off the year, I’m offering everyone who has read this article a 30-day trial. It’s the most popular way for us to begin working together.


I'll conduct a full health and fitness screening to understand your number one biggest challenge and we'll work together to make sure you reach your goals.


My programme is tailored for busy professionals - with workouts appropriate for your hectic lifestyle.


In a previous life, I spent many hours tied to a desk so I can emphasise with the problems you now face. Let’s work together to combine my health and fitness expertise with your drive and determination and we’ll ensure you come out of lockdown stronger than when you went in.


Your 30 day trial will give you full exposure to my complete programme, with one full month of twice weekly online training sessions plus nutritional advice and support.

To take advantage of this 30 day trial, get in touch here and we'll get started.


Make sure January 2021 is the month you lead with your health and fitness.


Until next time,


James