1. Sit and Stretch
Many people suffer from tight hamstrings. Tight hamstrings can wreck havoc on your performance, back, knees and posture. Take the time to loosen up those bothersome hamstrings by stretching.
Sit on the floor with both legs extended. Bend at the waist and reach as far as you can, keeping your knees straight. Hold for 30 to 60 seconds and don't bounce.
2. Bent Leg Sit and Stretch
Another version of the sit and stretch is to bend one leg. Sit on the floor with both legs extended. Keep your right leg straight and bend your left leg, placing the sole of your left foot against your right leg's inner thigh. Bend at the waist and reach towards your right foot keeping your leg as straight as you can. Hold for 30 to 60 seconds and don't bounce.
3. The Cross Over
Did you ever wonder why your hamstrings are so tense? Studies show that genetics, lack of stretching and pressure on the sciatic nerve all play roles leading to tight hamstrings.
Try this stretch to bust the tautness: Stand up and cross your left foot in front of your right foot. Bend at the waist and lower your head towards your toes, keeping your knees straight. Hold for 30 to 60 seconds and don't bounce. Repeat and cross your right foot in front of your left foot.
4. Lean On Me
Did you forget to stretch? Stiff hamstrings mean an increased chance of injury. Also, people with tight hamstrings suffer from back problems and decreased sports performance.
Find a wall for support. Stand about 1 to 2 feet from a wall and raise your bent arms about shoulder height. Place your forearms on the wall about shoulder-width apart. Take a step back with your left leg. Push on the wall and press your heels into the floor keeping your back straight. Hold for 30 to 60 seconds. Return to the starting position and step back with your right leg.
5. Pyramid Stretch
Another stretch for those pesky hamstrings is a standing pyramid stretch. Stand with your feet hip distance apart. Step back with your right leg, keeping your legs straight and your feet flat on the ground. Bend with a straight back at the waist and fold forward over your left leg, keeping your legs straight until you feel a gentle hamstring stretch. You may be able to touch your fingertips to the ground, or you may use your shin or thigh for support. Hold for 30 to 60 seconds.
6. Lie Down and Loop
Want a way to stretch your hamstrings while lying down? Lie down on your back with your legs bent at the knee. Wrap the rolled towel around your right foot. Extend your right leg and contract the quadriceps for and feel the hamstring stretch. Hold for 30 to 60 seconds. Relax and repeat with your left leg.
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