The hamstring muscles are on the back of your leg from the knee to the buttocks. The hamstrings include the short and long head of the biceps femoris, the semitendinosus and semimembranosus. All these muscles together bend the knee. The biceps femoris twists the knee outward and the other two muscles twist the knee inward. The hamstrings also extend the hip backwards. These actions, especially bending your knee and extending the hip, are done constantly, which can make these muscles tight. Stretching the hamstrings can be simple, but if you have an above-average amount of flexibility already, you can do more difficult stretches.
Halasana
Halasana is a yoga exercise that stretches your hamstrings, shoulders and the muscles that run along your spine. People with tight or inflexible hamstrings will have difficulty doing this exercise without bending their knees to touch their toes to the ground. Advanced exercisers should keep their legs straight, or straighten them after the toes touch. To begin this exercise, lie on your back with your shoulders on a folded blanket or towel. Do not put the blanket under your neck. Your arms relax next to your sides. Then, lift your legs and hips up toward the ceiling and then drop your legs toward the floor. Once your toes touch the ground, straighten your knees completely and clasp your hands on the floor where your back was. Align your hips over your shoulders.
Padangusthasana
Padangusthasana is another yoga exercise. It targets the hamstrings and provides an extreme stretch, because you use your hands to pull your body down. An easy version of this exercise is simply to reach for the ground and hang. Padangusthasana, however, is done by standing with your feet hip-width apart and then bending forward from your hips. Grab your big toes with your thumbs and index fingers. Bend your elbows and pull down so your chest moves toward your thighs. Your elbows bend and flair out to the sides so your elbows align with your ears. Let your head relax and keep your knees straight.
Seated Hamstring Stretch
The seated hamstring stretch requires flexibility in your inner thighs and hamstrings to be done properly. This stretch targets one leg at a time. To do this stretch, sit on the floor and extend your left leg in front of you. Bend your right knee and place the bottom of your right foot against the inside of your left thigh. Place your right leg flat on the floor. Sit up straight and place your hands on the floor with your fingers pointing behind you. Use your arms to help you keep your spine straight. You should squeeze your stomach muscles. Bend forward at the waist and place your chest on your left thigh. A beginner will need to round their back and reach forward, but the advanced version of this exercise calls for a straight back. Repeat on the other side.
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