Tight muscles can cause your range of motion to be compromised when you perform daily tasks. For example, if you bend over to tie your shoes, tight back and hamstrings muscles can make this seemingly easy chore a project. To lengthen these muscles, perform a blend of conventional stretches and yoga poses. Hold each position for at least 30 seconds and repeat two to three times.
Door Stretch
A finished open doorway offers you a solid surface to stretch your hamstrings. Lie on your back with your right heel propped up at an angle against one side of the door and let your other leg lie next to the door opening. Keeping your leg straight, inch your butt forward and slide your heel up the door until you feel a strong stretch on your hamstring. Hold this position for your desired time frame and switch sides.
Toes Up Stretch
A toes up stretch is done on the floor with your legs in a split position. After placing your right knee on the floor, extend your left leg straight in front of you and place your heel on the floor with your toes pointing upward. Keeping your left leg straight, lean forward and try to touch your toes with your left hand. If you cannot, then place your hand lightly on your shin. After holding for your desired time frame, switch sides.
Seated Hamstring Stretch
The seated hamstring stretch is done with your legs straight in front of you. Slowly bend forward at the waist and reach for your toes. Grab them if you can reach them, and if not, place your hands as far down on your legs as possible. If your hamstrings are really tight and this stretch is too difficult, wrap a towel around your feet and gently pull. The key thing to do is keep your legs straight.
Marichi's Pose
Marichi's pose is performed from a seated position, and it stretches your back. With your right leg extended out straight, bend your left knee and place your left foot on the floor right next to your butt. Carefully wrap your right arm around your left thigh and place your left hand on the floor by your right hip. Apply pressure into your thigh and on the floor with your hand as you twist your body and look over your left shoulder. Hold for your desired time frame and switch sides.
Dolphin Pose
The dolphin pose stretches the hamstrings, calves, shoulders and back all at once. To do this pose, place your forearms on the floor, feet together behind you and push your hips straight up in the air. As you do this, form a straight line from your hips to your elbows and push your weight back onto your feet. If you can, flatten your feet on the floor. When you are in the correct position, your body will make an inverted "V" shape.
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