The hamstring muscle group is commonly the weakest in the body in relationship to other major muscle groups. This weakness is caused by inactivity coupled with a lot of sitting. When muscles are not being used, they become overactive, tight and shortened. If mobility and range of motion of the hamstrings is not restored, it can lead to injury and other complications like chronic low-back pain.
Static Stretching
Static stretching is the most common form of flexibility training. It is done by holding the stretch at the point of tension for 10 to 15 seconds. Static stretching should be done after a warm-up. To statically stretch the hamstrings, simply bend at the waist, keeping the knees unbent and unlocked, and get as close to touching your toes as possible.
Self-Myofascial Release
A foam roller for self-myofascial release can be used to increase flexibility. The direct pressure from the foam roller assists in overriding the body's natural stretch reflex and allows a deeper static stretch. Sit on the foam roller, and roll the hamstrings over the roller for the whole length of the muscle or to the point of tenderness and hold for 15 seconds. Follow with static stretching.
Proprioceptive Neuromuscular Facilitation (PNF)
PNF stretching is an extension of static stretching. After holding the static hamstring stretch, release the tension in the hamstrings and engage or contract the quadriceps. Hold the isometric contraction in the quadriceps for approximately 10 seconds, and then statically stretch the hamstrings again.
Downward-Facing Dog Yoga Pose
From an "all-fours" position with your hands and feet in contact with the ground, slowly raise your buttocks in the air, forming a "V" shape with your legs and back. At the point of tension, hold your body in this stationary position for 20 seconds and repeat the exercise at least two more times.
References
- Journal of Athletic Training: Eccentric Training and Static Stretching Improve Hamstring Flexibility of High School Males
- Journal of Athletic Training: Effects of Hot or Cold Water Immersion and Modified Proprioceptive Neuromuscular Facilitation Flexibility Exercise on Hamstring Length
- Wellsphere: Athletes Should Do Self Myofascial Release
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