1. The Old V-Sit Reach
A staple of school fitness assessments, the V-sit reach is a simple and effective way to stretch your hamstrings. Sit with your legs a ruler's length a part. Link your thumbs and place your hands on top of each other with your palms facing down. Stretch forward as far as you can, keeping your hands on the floor. Hold the stretch for 10 seconds and then repeat. Repeat 3 or 4 times for a total of 30 or 40 seconds. Over time, you will notice that you're becoming more flexible and can reach further and further past your feet.
2. Reach for Your Toes
This is a common hamstring stretch that also has the added benefit of stretching your calf muscles as well. To complete this stretch, stand up with your legs together. Then lean down and try to touch your toes. Hold the position for 20 seconds. If you can't touch your toes, get as close to them as you can. If you can touch your toes, try grabbing your ankles or placing your hands flat on the floor for added intensity. To stretch each of your hamstrings individually, you can modify this stretch by crossing one leg over the other and then reaching for your toes. Once complete, switch legs and repeat.
3. Sit and Stretch
This simple stretching exercise is similar to the V-sit reach that can also be pretty intense, so don't overdo it or you could injure yourself. Sit down with your legs together and straight out in front of you. Bend forward as far as you can and try to touch your toes. If you can't touch your toes, get as close to them as you can. Hold the stretch for 20 seconds. If you're more flexible, try to reach as far as you can past your feet.
4. Use a Towel to Stretch Out
This hamstring stretch requires the use of a towel, exercise band or even an old T-shirt. Lie down with your legs straight out in front of you. Raise one of your legs straight up in the air to a 45-degree angle. Take the towel, band or shirt and place it on the bottom of your foot while you hold on to each side of the towel. Gently pull your leg forward, using the towel as leverage. You should feel a nice stretch that works the entire back of your legs and thighs. Hold for 20 seconds and repeat with the next leg.
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