There are three muscles in the back of the thigh that are collectively known as the hamstrings--the semimembranosus, the semitendinosus and the biceps femorus. Individuals who sit for prolonged periods of time are predisposed to developing tightness in the hamstrings, as are athletes who compete in sports that require bursts of speed. Tightness in the hamstrings can lead to back pain and hamstring injury.
Massage
By moving a rolling pin firmly up and down the back of the thigh, the athlete can perform a self-massage on the hamstrings. Massage increases the flow of blood to the area and effectively warms the muscles, making them more pliable and receptive to stretching. The self-massage should be performed for one to two minutes, vigorously, before stretching. The athlete would also benefit from a professional therapeutic massage given by a massage therapist, an athletic trainer or a physical therapist.
Doorway Stretch
According to the American Academy of Orthopaedic Surgeons, tight hamstring muscles are vulnerable to strain and athletes should follow a year-round program of daily stretching exercises. Stretching is most effective when performed after the muscles are warmed up through massage or 10 minutes of gentle exercise. The athlete performs the doorway stretch by lying on his back, with the involved leg straight up against the door frame and the other leg on the floor through the doorway. This stretch can be held for one minute and increased as needed by sliding closer to the door frame.
Seated Stretch
According to the Nicholas Institute of Sports Medicine and Athletic Trauma, the most effective stretching occurs when the muscle is warm from exercise and when the stretch is held for one minute. The athlete performs the seated hamstring stretch on the floor with one leg extended and a towel looped around the foot. Maintaining a straight back, the athlete bends at the hips and uses the towel to help stretch toward the extended leg. This stretched position is held for one minute and then repeated with the other leg extended.
