Signs you have weak and tight hamstrings (learn how to get them strong and healthy)

The hamstring muscles are a group of three muscles that run along the back of the thigh from the hip to just below the knee.

If you sit for most part of the day, chances are your hamstrings are weak and tight, explains fitness trainer Justin Agustin in an Instagram video. They are most likely in a dormant state if we don't use them.

Here are some signs to note if you have weak hamstrings, and take the right course of action to make them strong and healthy.

If you cannot bend forward without excessively rolling your back, chances are you have weak hamstrings.

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Bending of the knee is known as flexion. If you have limited knee flexion, meaning you cannot kick your heel back, then your hamstrings might be weak.

This is a common sign and often misdiagnosed – you have knee, hip and low back pain. They are overcompensating for that weak muscle. Here are some exercises the expert shares to help you get them strong and healthy.

This exercise requires you to raise your heels towards your buttocks. If you cannot bring them up entirely, start small. You can go halfway up or quarter way up. You can hold a chair for support. You can also do them while lying down on the yoga mat or your bed. Do 10 repetitions for 2 rounds at least. However, do not push if your body doesn’t allow it.

This simple yet effective exercise requires you to slightly bend your knees, hinge at your hips, keeping the spine straight. Push your butt back and bend forward as far as you can without rounding your back. Do 10 reps for 2 rounds.

Finally, sit on a chair and put one leg out straight, toes pointing upwards. Lean a bit forward and hold for 20 to 30 seconds. Relax and switch legs. Repeat for 2 rounds.