The hamstring is a group of muscles that bend your knees. They often become tight because you probably keep them in a shortened position for the majority of your day--while in a car or other vehicle, at work, at meals, or at your desk at home. It is important to keep your hamstring muscles strong and flexible in order to function optimally throughout the day
Hamstring Stretching
Your hamstring muscles cross two joints, bending your knee and straightening your hip. Stretching this muscle involves straightening your knee and bending your hip. You can do this lying on your back, keeping your affected knee straight, and raising your leg from the surface until a comfortable stretch is felt. You might also try this stretch lying next to a wall with your straightened leg propped up against the wall, placing the heel of your straightened leg on the seat of a chair while standing, or while sitting with the straightened leg outstretched by the edge of a table. In all cases, you must bend the hip until a tolerable stretch is felt and hold this position three times for 30 seconds each.
Hamstring Flexibility Enhances Knee Mobility
It is also important for you to utilize the hamstring muscles to maintain proper knee mobility, especially following an injury or surgery to the knee. You can also do this in a variety of positions. Bend your knee while sitting in a chair on an uncarpeted floor by sliding your heel underneath the chair as far as it will comfortably go. If your knee is stiff, place your foot on a towel before attempting this. This same exercise can also be done while lying next to a wall and sliding the foot down the wall, or simply by lying on your stomach and bending the knee as far back as it will go. Again, all stretches should be held three times for 30 seconds each.
Hamstring Strengthening Exercises
It is also important to strengthen the hamstring muscles by simply bending the knee either while standing or while lying on your stomach. Gradually add 1-pound weights to this exercise. Though this is a common isotonic strengthening exercise for the hamstring musculature, it is also possible to eccentrically exercise your hamstrings through closed-chain activities--standing next to a wall and squatting partially or by standing on a step and descending slowly with your stronger leg. The latter exercise challenges your weaker leg to work hard to control your descent.
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