Your hamstrings are the large muscle group on the back of your thigh and, because of the amount of time we spend in a seated position, hamstrings are prone to becoming overly tight. Hamstrings comrprise your semimembranosis, semitendonosis and your biceps femoris muscles. They are responsible for flexion of your knee and extension of your hip, and they are powerful muscles that we use to drive us forward in walking and running. Tight hamstrings can cause lower back and knee pain. Perform these exercises to lengthen your hamstrings.
Seated Single-Leg Hamstring Stretch
Sit on the floor with your legs extended in front of you. Bend your left leg and place the sole of your foot against your upper inner thigh and allow your leg to relax. Sit up as tall as you can with a straight back. Lean forward from the hips and reach down your outstretched right leg. Make sure your lower back doesn't round. You can also perform this exercise with a towel, belt or rope looped around your foot, which some people find more comfortable. Slowly increase the stretch as you exhale and then hold the most stretched position for at least 30 seconds. Slowly come out of the stretch and repeat on the other leg.
Doorway Hamstring Stretch
Sit down in an open doorway. Extend your right leg through the doorway and place your left leg against the door frame with your knee extended. Slide your butt toward the door frame and push your foot as far up as you can by extending your knee. Maintain a steady breathing pattern and try to deepen the stretch as you relax. Because the door frame is supporting your leg, you can hold this position for a long time, so maintain this stretched position for one to two minutes before changing legs.
Downward Dog Pose
Downward dog is a traditional yoga pose that will stretch your hamstrings and calves while also opening up your chest and strengthening your arms and core. Kneel on the floor in a box position with your hands directly below your shoulders and your knees directly below your hips. Curl your toes under and extend your legs while simultaneously extending your arms. Your body should look like an upside down V when viewed from the side. Try to push your butt up to the ceiling and your heels down to the floor as your head hangs down between your arms. Hold this position for five to 10 breaths before slowly lowering back to the starting position.
Wall-Assisted Hamstring Stretch
Many people make the mistake of rounding their backs and not bending from the hips when stretching their hamstrings. This exercise can remedy that problem. Stand with your back and feet about 12 inches from a wall. Place your feet hip-width apart and your knees slightly bent. Keeping your chest up, push your hips back toward the wall and then lean forward making sure you don't round your back. Place your hands on your legs to support your upper body. To intensify the stretch, try to push your butt farther up the wall by extending your knees, all the while making sure your lower back does not round.
References
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2009
- "Yoga Anatomy"; Leslie Kaminoff, Sharon Ellis, and Amy Matthews, 2007
- "Stretching"; Bob Anderson and Jean Anderson; 2010
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