Stretching is very beneficial and should be incorporated into every fitness program. Forms of stretching help prevent injury, increase flexibility and improve the range of motion in your joints. According to Mayo Clinic Medical Editors, stretching can improve circulation and help reduce stress. Additionally, Bodybuilding.com states that active stretching (stretching without outside force) is the safest way to improve flexibility and maintain a healthy range of motion in your joints. A major muscle group that requires proper stretching is the hamstring. Your hamstrings are made up of three posterior tendons located behind the knee and run vertically along the back of the thigh. Moreover, hamstrings are possibly the most vulnerable to injury, and if not stretched accordingly, a pull or strain in the muscle can occur.
Standing Hamstring Stretch
Stand with your right foot crossed over the left. Keep your legs straight and reach down toward your toes. Hold for six to eight seconds. While holding your position, turn your body to the left and hold for an additional six to eight seconds. Slowly turn back to the right and bring your body back up to start. Switch legs and repeat.
Advanced Standing Hamstring Stretch
Find a sturdy chair, counter, table, fence or anything with height. Stand facing the object of height and place your right foot on top. Reach forward with both hands toward your right foot and hold for six to eight seconds. Turn to your left and reach down with both hands toward your left foot; hold your position for an additional six to eight seconds. Switch legs and repeat.
Sitting Hamstring Stretch
Sit on the floor with both legs straight out in front of you. Lean forward at your hips and reach for your toes. Hold the stretch for 10 to 15 seconds and slowly return back to start. For a deeper stretch, bend your left leg so that the bottom of your left foot is against the inside of your right thigh. Reach for your right foot with both hands and hold for 10 to 15 seconds. Switch legs and repeat.
Lying Hamstring Stretch
Lie on your back and bend both knees with feet flat on the floor. Straighten your right leg (knee slightly bent) and lift it up toward you. Take both hands and grab behind your thigh, just below your knee. Gently pull your leg toward your chest for light resistance and hold for 10 to 15 seconds. Slowly bring your leg back to start, switch legs, and repeat.
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