The hamstrings are rarely stretched during normal daily activities, according to Dr. Susan Hall, author of “Basic Biomechanics.” This makes them susceptible to injury during running and sprinting, when they are stretched significantly. Dr. William Prentice, a physical therapist and author of the book “Essentials of Athletic Injury Management,” concurs, citing hamstring strains as one of the most common thigh injuries. Following rest to alleviate pain, Prentice recommends stretching exercises to regain range of motion as the first step for rehabilitating hamstring strains.
Figure-Four Stretch
Pavel Tsatsouline, author of “Relax Into Stretch,” who also touts stretching for injury rehabilitation, recommends the figure-four stretch for the hamstrings. Sit upright with your forearms crossed behind your back. Extend your right leg forward with your toes directed upward. Bend your left knee and place the bottom of your left foot against your right inner thigh. While keeping your back straight, slowly lean forward over your right leg until you feel a gentle stretch in your right hamstring muscles. Hold for 10 seconds and then switch legs.
Good Morning Hamstring Stretch
Tsatsouline also explains his version of the good morning hamstring stretch in “Relax Into Stretch.” Stand upright with your feet about shoulder-width apart and toes pointed forward. Keeping your knees locked, back arched, chest forward and eyes looking in front of your body, bend forward at the waist and reach both arms forward. Stop when you feel a gentle stretch on the back of your thighs and hold for 10 seconds. Do not lower your upper body beyond parallel with the ground.
Partner Hamstring Stretch
For the partner hamstring stretch, lie on your back with your legs extended and toes pointed upward. While keeping it as straight as possible, lift one leg until it is perpendicular to the ground. Have a partner hold your knee and heel and slowly push your leg a few inches further toward your chest. Resist this movement slightly to deepen the stretch. Relax after 10 seconds. Make sure your partner does not move your leg too far or too quickly.
Sitting Toe Touch
Strength and conditioning specialists Thomas Baechle and Roger Earle recommend the sitting toe touch exercise to stretch the hamstrings. Sit upright with your legs extended, heels together on the ground and toes pointed upward. Bend forward at your waist and reach toward your toes with both hands. Grab your toes if possible and gently pull them toward your body. If you cannot stretch that far, reach until you feel a light stretch in your hamstrings. Hold the stretch for 10 seconds. Keep your legs straight throughout the exercise.
References
- "Basic Biomechanics (Fifth Edition)"; Susan J. Hall; 2007
- "Essentials of Athletic Injury Management (Seventh Edition)"; William E. Prentice, PhD., A.T.C., P.T.; 2008
- "Relax Into Stretch"; Pavel Tsatsouline; 2001
- "Essentials of Strength Training and Conditioning (Second Edition)"; Thomas R. Baechle and Roger W. Earle; 2000
