Seated hamstring stretches can be done seated on the floor or in a chair. Tight hamstring muscles can adversely affect your posture and lead to pulled hamstrings and/or back pain. Daily stretching may help prevent or reverse these problems. Limiting the amount of time you sit during the day can also reduce hamstring tension.
Seated Forward Bend
The seated forward bend pose in yoga is a hamstring stretch that is performed seated on the floor or a yoga mat. The muscles of the spine and shoulders are also stretched. This pose can also be used to stimulate the liver and kidneys, and aide digestion. For women, this pose may reduce symptoms of menstrual discomfort and stimulate the uterus and ovaries. To do this stretch, sit on the floor on a small pillow with your legs together. Flex your feet. Sit up tall and extend your arms overhead. Then, bend forward from the waist and reach for your toes. Try to touch your forehead onto your shins.
Seated Single-Leg Hamstring Stretch
The seated single-leg hamstring stretch can be performed in a chair or the floor. This stretch allows you to target one leg at a time, which is helpful if there is a significant difference in the flexibility of your hamstrings. Sit in a chair and extend your right leg straight. Bend your left knee and place your foot on the floor. Wrap a yoga strap, belt or towel around the bottom of your right foot and pull your toes back. Hold the ends of the strap, one in each hand. Straighten your spine and bend forward from the waist. Bend your elbows and pull your upper body toward your leg. Alternatively, you can sit on the floor and extend your right leg straight. Bend your left knee and put the bottom of your left foot against the inside of your right thigh. Drop your leg open and touch the outside of your leg to the floor. Reach your right hand toward your right foot and slide your left palm against the inside of your right leg. Hold the stretch on the right for the desired length of time and then repeat on the left to stretch your left hamstring.
Upavistha Konasana
Upavistha konasana is a yoga pose that stretches your hamstrings, calves and inner thighs. The muscles of your spine are also stretched. Upavistha Konasana translates as wide-angled seated forward bend. This exercise is done seated on the floor or a mat. To perform this stretch, sit on the floor and extend your legs open wide. Straighten your legs and pull your toes back. Bend forward from the waist and slide your hands down your legs. Try to grab your toes. You may sit on a thin pillow, folded blanket or folded up towel to make this exercise easier if your muscles are exceptionally tight.
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