The hamstrings consist of the group of muscles that constitute the back of the thigh. According to PhysioAdvisor.com, hamstring tendonitis is an overuse injury that causes tissue damage and inflammation in one or more of the hamstring tendons, which results in pain and stiffness in the back of the knee. After adequate rest and care for your injury, get clearance from your doctor to begin hamstring flexibility exercises.
Standing Hamstring Stretch
The hamstring stretch enables you to gently stretch your hamstring muscles. Place the foot of your injured leg on a step or chair. Straighten your leg as much as possible. Take a deep breath in. As you exhale, slowly bend at the waist until your feel a gentle stretch in the back of your thigh. Keep your leg and back straight throughout the movement. Hold the stretch for 15 to 20 seconds and then straighten your hips. Repeat the stretch three times, remembering to properly breathe with the stretch. Stop this or any other exercise immediately if you experience any pain in your hamstrings.
Seated Hamstring Stretch
The seated hamstring stretch is a fundamental hamstring stretch. Sit on the floor with your injured leg extended. Bend your other leg and place the sole of your foot against the inner thigh of your injured leg. Take a deep breath in. Keeping your leg and back straight, exhale and bend forward at the waist until you feel a stretch in your hamstrings. Hold the stretch for 15 to 20 seconds and then return to the starting position. Complete the stretch three more times.
Lying Hamstring Stretch
The lying hamstring stretch allows for a deeper and more intense stretch of the hamstring muscles. Perform this stretch only after you can perform the other stretches comfortably and without pain. Lie on your back with your injured leg extended and your other leg bent with the foot flat on the floor. Loop a towel or exercise band around the sole of your extended leg. Hold the ends of the towel in your hands. Take a deep breath in. As you exhale, raise your extended leg toward the ceiling until you feel a stretch in your hamstring. Hold the position for 15 to 20 seconds and then lower your leg back to the floor. Repeat the stretch three times.
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