Tight Calves & Hamstrings? You Need THIS
This ranks up there for all-time favorite stretch
Ever feel like the entire back side of your body is TIGHT??
Hours spent sitting—especially hunching over phones and computers—can leave this whole area feeling stiff and restricted.
Meet your posterior chain—a chain of muscles that run from your feet, up through your calves and hamstrings, into your glutes, back, and all the way up into your neck.
They’re all connected.
To highlight this, one woman in my Back & Hip Fix program was amazed that her chronic foot pain even disappeared after regularly working on her glutes and hamstrings for back pain.
She was even able to start running again! 🥳
While one stretch isn’t a cure-all, improving mobility throughout your back body can make bending, reaching, walking, and exercising feel dramatically easier.
Feeling tight from head to toe?
It may be time to give your posterior chain some attention. Here’s where to start.
JUST ONE THING
If your entire “back body” feels tight, stop thinking about stretching one muscle at a time.But this doesn’t mean you 🎶 Go ahead and JUMP 🎶 right into it with big powerful moves.
But this doesn’t mean you 🎶 Go ahead and JUMP 🎶 right into it with big powerful moves.
Your JUST ONE THING for a Healthier Posterior Chain
Mobilize ALL Your Backside Muscles Together
Instead of targeting only your hamstrings, try a combination movement that works through your calves, hamstrings, glutes, back, and shoulders together.
Remember Tuesday’s lesson:
👉 Mobility work keeps you actively moving through your available range rather than simply holding one position.
For this stretch, think “press in and out”.
Gently move deeper, then ease back out, allowing your body to gradually explore more range.
But static stretching has value, too!
If a position feels good, pause there.
Take a few slow, deep breaths and let your body relax into—not force—your available range.
Move. Breathe. Release. Repeat.
Check out this full posterior chain stretch to bring your full back body release. 👇
Posterior Chain Chair Stretch
- With hands on the back of a chair, press your chest downward to open your shoulders and upper back.
- Gently press one leg straight, then the other, to work deeper into your hamstrings and calves.
- Settle into the position, relax for 20-60 seconds, and take slow, deep breaths.
Extra Tip: Do this stretch morning, noon and night. Within 3 days you’ll start to feel a big difference in your overall tightness.
Did You Know...
- Your posterior chain needs to be strong, not just flexible. Your glutes, hamstrings, calves, and back muscles help power everything from walking and climbing stairs to lifting and running.
- Your mid-back was made to MOVE. Your thoracic spine runs from the base of your neck to around your lower ribs and is designed to rotate, flex, and extend—not stay hunched over a screen all day.
- Feel a hamstring stretch in your calf, too? That’s normal! Both your hamstrings and calf muscles span the back of the knee, so a posterior-chain stretch can create tension through both areas.
Until next week... Be strong💪
