Flexibility is one of the five components of health-related fitness, contributing to functional fitness for everyday life. Hamstring tightness can lead to back pain, leg injuries and limited mobility. According to the website Spine-Health, tight hamstrings limit pelvic mobility and create stress in the lower back. Perform hamstring stretches daily to increase flexibility and decrease the likelihood of injury or limited functional fitness.
Seated Hamstring Extension
Sit on an exercise mat with your body upright, your legs fully extended in front of you, and your feet together. Place your palms on the outside of your thighs. Slowly hinging at the hips and rolling your body forward, walk your hands up your legs as far as you can. You do not want to feel pain during this stretch, so only extend your body as far as feels comfortable. When you have reached the limit of your stretch, hold the position for 30 seconds, then reverse your movement, slowly rolling your body up to seated and walking your hands back up your thighs. Repeat this exercise twice.
If this stretch is still too difficult, grab a bath towel, hold the ends of the towel in each hand and place the center of the towel in the center of the soles of your feet. Use the towel to help pull yourself forward slightly, keeping your torso straight. As you become more flexible, move your hands farther up the towel until you are ready to graduate to the movement without a towel for assistance.
Supine Hamstring Pull
Lie flat on your back with your legs fully extended, your hands at your sides. Lift your right leg up, bending both your knee and hip, and grab the back of your thigh with both hands. As much as you can, pull your thigh in towards your body, feeling the stretch in the back of your leg. When you have reached the limit of your stretch, hold the position for 30 seconds before slowly lowering your right leg back to the floor. Repeat the stretch with your left leg.
Standing Forward Extension
Stand with your feet shoulder-width apart, hands on your hips. Step your right foot forward, and place your right heel on the ground about a foot in front of your starting point, toes pointing up and leg fully extended and straight. Keeping your torso upright, allow your left knee to bend slightly to account for your right leg's extension. From this position, hinge forward slightly from the hip, keeping your torso straight. Hinge forward as far as you comfortably can. When you have reached the limit of your stretch, hold the position for 30 seconds before slowly releasing and switching to the other leg.
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