The hamstring muscles are on the back of the thigh, a group composed of three long muscles: the semitendinosus, the semimembranosis and the biceps femoris that run from the bottom of the buttocks to the back of the knee. Hamstring injuries are fairly common, often caused by inadequate stretching or warming up before playing sports or engaging in other forms of physical activity. Learn how to properly stretch the hamstring muscles to help prevent strains or pulled muscles.
Forward Bend Hamstring Stretch
Stand with your feet about shoulder distance apart, according to Fit Sugar. Bend slowly forward and try to touch your hands to the floor, keeping the knees slightly soft or bent. If you can, very slowly straighten the knees while keeping the hands pressed against the floor to offer a good stretch for the hamstrings. Hold the stretch for about 30 seconds and then roll upward, one vertebrae at a time, until you've returned to your starting position.
Standing Hamstring Stretch
Stand in front of a step or bench. The step or bench can be anywhere from a couple of inches to 8 or 9 inches off the ground, or higher if you're in fairly good shape and flexible. Place the heel of your left foot on the step and pull the toes inward toward your body, suggests Fit Sugar. Lean slightly forward, bending at the hips but keeping the upper torso straight. You should feel the pull along the back of the thigh as you lean forward. Hold the maximum stretch you can attain without pain and count to 30. Return to your starting position and repeat the stretch on the other leg.
Kneeling Hamstring Stretch
Kneel on the floor, extending your left foot out in front of you, heel touching the floor. Place the right hand on the floor to help you maintain your balance, suggests The Stretching Institute. Keeping the back straight, point the toes of the left foot toward the ceiling and reach forward with your left hand to grasp your toes. Hold the stretch for about 30 seconds. Your left knee should be slightly bent. Return to your starting position, switch legs and then repeat on the right leg.
Wall Hamstring Stretch
Lie on your back on the floor near a corner wall or door frame, suggests the Mayo Clinic. Lift the left leg and place your left heel against the side of the wall or door frame, straightening the knee until you feel a good stretch along the back of the thigh. Hold that position for about 30 seconds, then bend your knee and lower your leg. Repeat the process on your right leg.
