The hamstrings, located on the back of the thighs, extend the hips and bend the knees. The hamstrings consist of three muscles: the semitendinosus, semimembranosus and the biceps femoris. Microscopic tears in any of these muscle fibers may lead to a pulled hamstring, also known as a hamstring strain. Overuse, tight muscles, an inadequate warm-up period and repetitive stress, such as running, may cause a hamstring strain. Stretches improve hip and knee range of motion, decrease tightness, reduce pain and prevent future strains. After any sharp pain subsides, do stretches that loosen up the back of the thighs.
Seated Hamstring Stretch
The seated hamstring stretch lengthens the hamstring muscles. Sit on a chair and place a small stool, about 12 inches high, in front of you. Place the heel of your injured leg on the stool and point the toes of your foot towards the ceiling. Sit up straight and tighten your abdominal muscles. Slowly, lower your chest toward your injured leg. Keep your back straight to ensure that you are stretching your hamstrings. Stop when you feel a stretch in the back of your thighs. Hold in this position for 30 seconds.
Floor Hamstring Stretch
This hamstring stretch does not require any equipment; it can be done anywhere. The floor stretch reduces muscular tension in the back of the thighs and helps restore hamstrings to their original health and functioning. This example assumes a strain in the right hamstring. Sit on the floor. Straighten your right leg and bend your left leg, resting its knee on the ground. Place the sole of your left foot on the inner thigh of your right leg. Sit up straight and tighten your abdominal muscles. Rotate your upper body, so that your shoulders are facing your right leg's toes. Bend forward and lower your chest toward the top of your right leg. Stop when you feel a stretch in your right hamstring. Hold in this position for 30 seconds.
Resistance Band Hamstring Stretch
This stretch does not require any upper body bending and is beneficial for someone with lower back problems or who has limited upper body range of motion. The example assumes a strain in the right hamstring. Sit on a mat, hold the ends of the band in your hands and loop the resistance band around the bottom of your right foot. Bend your left leg's knee and rest your left foot on the ground. Lie down and straighten your right leg. Slowly, still holding onto the resistance band, lift your right leg in the air. Pull the band toward your chest to deepen the stretch. Stop lifting your leg and pulling the band when you feel a stretch in your hamstring and hold for 30 seconds.
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