The biceps femoris, semitendinosus and semimembranosus are the three components of the hamstring muscles. Continual running and long periods of sitting can lead to tight hamstrings. According to Peter F. Ullrich Jr., MD, from spine-health.com, patients with tight hamstrings tend to develop low back pain, and those with lower back pain tend to develop tight hamstrings. If you currently have low back pain, or want to avoid it, invest some time in doing hamstring stretches.
Leg Up Stretch
The leg up stretch is performed while lying on your back. Keeping your left leg flat on the floor, lift your right leg toward your chest, wrap your hands around your hamstring and slowly extend your leg as much as possible. Hold for 30 to 45 seconds and then switch sides. The goal with this stretch is to get your thigh as close to your chest as possible.
Another way to do this stretch is with a necktie or rubber resistance band. Lie on your back, wrap the tie around your foot and straighten your leg. To increase the stretch, pull your leg closer to your body.
Forward Fold
The forward fold stretches your hamstrings and lower back and it can be done seated or standing. Sit on the floor with your legs straight in front of you, back straight and arms raised straight above you. Slowly bend forward, lower your arms and grab your legs as far up as possible. Hold this position for 30 to 45 seconds. If you are able to, wrap your hands around your feet. If your hamstrings are really tight, wrap a tie or towel around your feet, wrap the ends around your hands and pull.
To do a standing forward fold, place your feet together and bend forward at the hips. Reach your hands down toward the floor as far as possible, grab onto your shins and pull down slightly to increase the stretch. If possible, touch your toes or place your hands on the floor. For a variation to this stretch, place your feet in a wide stance, bend forward and place your hands flat on the floor.
Elevated Stretch
An elevated hamstring stretch can be done on a stair step or chair. Stand on your left foot with your right heel placed on the chair. Keeping your right leg straight, bend your left knee slightly to lower your body and place your hands on your left thigh. Lightly pull backwards with your right heel and feel the stretch in your hamstring. After holding for 30 to 45 seconds, switch sides.
Extended Triangle
The extended triangle pose is a yoga exercise that also stretches the spine, shoulders, calves and chest. Stand with your feet approximately three feet apart, right foot turned out 90 degrees and left foot turned in at a slight angle. After extending your arms out to your sides, bend laterally to your right while keeping your legs straight and shoulders in line with your hips. As you do this, place your right hand on your shin and slide it down as far as possible. Hold for 30 to 45 seconds and switch sides. When in this pose, your arms should form a straight line, perpendicular to the ground.
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