The hamstrings comprise three muscles that extend along the back of the thighs opposite the quadriceps. They are the primary muscles engaged whenever you bring your foot back toward your buttocks. The hamstrings are a major group of leg muscles, so it's important to keep them flexible. Tight hamstrings can hamper your ability to reach down and can be a liability in running. Try the following stretches before and after your workouts to improve flexibility.
Standing Stretches
Standing stretches for the hamstring are effective and easy to do anywhere. A basic stretch requires you to stand with your legs straight and bend over to touch your toes. A variation of this standing stretch is to cross one leg in front of the other before bending over. This variation will isolate the hamstring in each leg, so be sure to switch the crossover leg. A second variation calls for you to stand with one foot forward and the other pointing 90 degrees to the side. Bend the back knee while keeping your front leg straight as you bend over it, reaching for your toes.
For all standing stretches, you want to bend at the hips as much as possible so that you're not stretching your back muscles instead of your hamstrings. Keeping your back straight will also help with this.
Seated Stretches
These seated exercises are performed on the floor. The basic stretch involves sitting with your legs straight in front of you as you reach for your toes. You can isolate each leg by spreading your legs into a wide V. Reach for the toes on one leg and hold. Switch to the other leg, reach and hold. A variation is to press the sole of one foot into the inner thigh of your other extended leg. Reach for the toes of your extended leg, and you'll feel the stretch in your hamstring.
If you have a buddy or workout partner handy, ask him to kneel behind you and push carefully on your shoulders to ease you deeper into a seated stretch than you reach can on your own. Be sure to communicate to your partner if the stretch becomes uncomfortable.
Lying Stretches
Lying stretches require you to lie on your back on the floor. This prevents your erector spinae muscles from being involved. Lie on your back and raise your straight leg to point at the ceiling. Grab your leg behind the thigh and pull it towards your chest while keeping your opposite leg extended along the floor.
This exercise can also be done with the assistance of a friend, who places the back of your lower leg against his shoulder and pushes toward your torso.
If you don't have a friend handy and want to deepen the stretch, sling a towel around the bottom of the foot of your vertical leg. Pulling back and down with the towel will give a good stretch to the hamstring.
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