Hamstring Stretching Programs

Your hamstrings are the muscles located in the back of the upper thighs. Starting just below the buttocks, the hamstrings cross through the knee joint and end just above the calf. When hamstrings are weaker than the quadriceps, they are prone to injuries. Stretching programs will improve flexibility, an important factor in preventing injuries. The purpose of stretching is to elongate the muscles and tendons connecting your muscles to your bones.

Dynamic Stretching

Dynamic stretching programs consist of stretches with movement. Dynamic stretching is the recommended type of stretching for warm-ups. The movements during the stretch circulate blood to the working muscles, preparing your body for a workout. An example of a dynamic hamstring exercise is a leg swing. Stand with your feet slightly apart, holding on to a chair or bar. Begin the exercise by lifting one leg forward, contracting your abdomen to keep your back straight. Continue the exercise by lowering your leg back down and slightly behind your body. Perform the stretch with control to avoid a bouncing motion. Complete up to five repetitions on each leg.

Static Stretching

Static stretches are stretches performed by slowly lengthening a muscle and holding the stretch for up to 30 seconds. Static stretches are suggested after a workout, when the muscle has already been exercised. One example of a static hamstring stretch is the "Sit and Reach." Sit with your legs extended straight ahead, your back straight and arms extended overhead. Slowly reach forward with your arms toward your feet, bending your upper body forward. Hold the stretch for up to 30 seconds, and then slowly return to the starting position with your arms down at your sides.

PNF Stretching

Proprioceptive neuromuscular facilitation stretches combine stretching with contracting, and are recommended for injury rehabilitation and athletic conditioning. Perform PNF stretches with an assistant.

Lie on the floor with one leg extended toward the ceiling, and your assistant kneeling, facing your extended leg. Have the assistant hold your extended leg, applying resistance as you try to push your leg down toward the floor. Continue the stretch by releasing the resistance and lifting your extended leg higher to stretch your hamstring. Continue alternating between contractions and stretches, working up to five repetitions of each. Repeat on the opposite leg.