The hamstrings are flexor muscles that cause the lower leg to move backward while bending the knee. When you sit for long periods of time or continually work the hamstrings muscles with exercises, they have a tendency to become tight. This can lead to lower back pain and increase the chances of a pulled muscle. Prevent these circumstances by doing stretches from a seated position.
Seated Forward Bend
The seated forward bend stretches the hamstrings as well as the lower back. While sitting on the floor with your legs straight in front of you and together, lean forward at the waist and try to touch your feet with your hands. If you cannot get there, just go as far as possible. Hold the stretched position for 30 to 45 seconds and slowly release. When doing this stretch, try to keep your back straight. If your hamstrings are really tight, wrap a towel or belt around the balls of your feet and pull yourself down.
Internal and External Static Stretch
The internal static stretch places more emphasis on the inner hamstrings and the external places more emphasis on the outer hamstrings. While sitting on the floor, extend your right leg out straight, place the sole of your left foot on the inside of your right thigh and turn your foot in at an angle. Slowly bend forward at the waist and reach for your right toes with your right hand. Hold for 30 to 45 seconds, slowly release and repeat the same stretch with your toes turned out at an angle. Slowly release and repeat both stretches with your other leg.
Seated Chair Stretch
The seated chair stretch can be done on a chair or stability ball. After shifting your butt out to the edge of the chair extend your right leg out straight, place your heel on the floor and point your toes toward the ceiling. Your left knee should be bent at this point and your foot should be flat on the floor. Lightly place your right hand on your thigh as you lean on your left thigh with your left forearm. Move your hand down your thigh toward your knee and stop when you feel a strong stretch on your hamstring. Hold for 30 to 45 seconds, slowly release and switch sides.
Bound Angle Pose
The bound angle pose is a yoga exercise that stretches the hamstrings, hips and inner thighs simultaneously. While sitting on the floor, place the bottom of your feet together, grasp the top of your feet and pull your heels toward your butt. When doing this, keep an upright posture. Once you have pulled in as far as possible, lower your knees toward the floor to your sides. The goal is to get your legs flat on the floor, but only go as far as possible. Hold for 30 to 45 seconds and slowly release.
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