The muscle group known as the hamstrings is actually three separate muscles including the semimembranosus, semitendinosus and biceps femoris. The hamstrings help bend the knee joint and extend the hip. Tightness in the hamstrings may cause low back pain, knee pain and the shortening of your step when walking or running. Exercises and stretches will help to increase hamstring flexibility.
Lying Hamstring Stretch
Enter the lying hamstring stretch by lying flat on your back with your legs stretched out in front of you. Extend your left leg up straight into the air. Place your hands behind the leg and gently pull the leg in toward your chest and hold for 10 to 30 seconds. To increase the stretch, you may take your head off the ground. If you cannot reach your leg, use a towel to help you pull the leg in toward your body. If you find that you cannot keep your right leg flat on the ground, bend the leg at the knee and place your right foot on the floor. Repeat on the opposite side.
Lateral Hamstring Stretch--Letter "T" Stretch
The lateral hamstring, or letter "T" stretch, begins with you lying flat on your back. Take the left leg straight across the body to the right so that it crosses over your right leg. Keep the left knee straight. If you can, use your right hand to grab your left leg and bring the leg closer to your head. Keep your left arm out to the side for support, and try not to roll your body over to the right. Hold for 10 to 30 seconds and repeat on the right side.
Seated Hamstring Stretch
You begin the seated hamstring stretch by sitting on the floor with your legs out straight in front of you. With your feet about shoulder width apart, reach your arms as far forward as you can and hold for 10 to 30 seconds.
References
- "Stretch to Win"; Ann Frederick and Chris Frederick; 2006
- "The Concise Book of Muscles"; Chris Jarmey; 2003
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