The hamstring, as defined by the Nicholas Institute of Sports Medicine and Athletic Trauma, are the three muscles on the back of the thigh. They are comprised of the biceps femoris, semitendinosus and semimembranosus. This muscle is commonly injured due to inflexibility. To avoid injury such as a strain, stretch this muscle after a warm-up or cardiovascular exercise group at least twice a week. Hold stretches for 20 to 30 seconds.
Laying Stretch
The MayoClinic.com recommends lying on the floor near the outer corner of a wall or a door frame. Then raise your left leg and rest your left heel against the wall. Be sure to keep your left knee slightly bent. With an exhale, try to straighten your left leg until you feel a stretch along the back of your left thigh. After holding switch legs and repeat.
Standing Stretch
Begin by standing with the leg to be stretched just in front of the other one. The Sports Injury Clinic states to bend the back knee and lean forward from the hips. You can place your hands on the bent leg's thigh for balance, but be sure not to place your hands on the kneecaps as this can add extra strain. To make this stretch harder, lean further forward or tilt your pelvis forward.
Seated Stretch
Sit on the floor with the leg to be stretched out straight in front of you. Keep the back straight and in alignment with the other leg bent in and out of the way. The Sports Injury Clinic recommends rotating the straight leg outwards and leaning forward at the hips to feel a stretch under the thigh.
Stretch with a Stool
Start by finding a step, a stool or a chair. Then place the heel of the involved leg on the step. PT Clinic recommends concentrating on keeping your leg straight. Then lean forward toward your toes very slowly. The more that you lean forward the deeper the stretch will be on the back of the thigh.
Member Comments