The hamstring muscles run along the back of your upper thigh. This group of three muscles is responsible for extending your leg back and bending the knee, actions important for runners. According to the American Academy of Orthopaedic Surgeons, hamstring injuries are common in athletes and muscle tightness is a risk factor for injury. By regularly performing hamstring stretches, such as those recommended by the American Council on Exercise, you can keep your hamstrings flexible.
Beginner Hurdler's Stretch
This stretch targets the hamstrings but also increases flexibility in your lower back. Sit on the floor with your legs straight out in front of you. Bend your left knee and pull your left foot in toward your body. Place the bottom of the left foot against the inside of your right upper thigh. Sit up straight and slowly bend at the waist as you lower your chest toward the thigh of your elongated right leg. Rest your hands at your thigh, shin or foot, depending on your flexibility level. Exhale as you ease into the stretch and avoid rounding your back. Stretch to a point that is slightly uncomfortable but not painful. Hold the stretch for 15 to 30 seconds and repeat a total of three to five times. Aim to stretch a little further each time. Switch sides and repeat the stretch on the other leg.
Standing Hamstring Stretch
This stretch is a good option if you're in an environment that isn't ideal for sitting or lying on the floor. Select a platform that's at least six inches off the ground but not higher than hip level, such as a step, bench or arm of a chair. Place your right heel on the platform with your right leg fully extended and toes pointed toward the ceiling. Stand facing the elevated leg and keep the knee joint of the standing leg soft and not locked. Bend from the waist with a straight back and lower your chest and head toward your right thigh. Place your hands on your thigh, shin or toes, depending on your flexibility level. Hold the stretch for 15 to 30 seconds, release slowly and perform the stretch three to five times. Switch legs and repeat the stretch on the other side.
Toe Touch
This stretch can be challenging for beginners, so stretch only to a point that's slightly uncomfortable--but not painful--and ease into the stretch slowly. Sit up straight on the ground with your legs extended in front of you. Point your toes toward the ceiling and try to keep your legs straight and together. Bend from the waist and slowly lower the chest toward the thighs as you reach toward the thighs, shins or toes with your hands. Keep the back straight and not rounded, and hold the stretch for 15 to 30 seconds. If the stretch is painful, slightly bend your knees. Slowly return to the starting position and repeat the stretch two to four more times.
References
- American Academy of Orthopaedic Surgeons: Hamstring Muscle Injuries
- American Council on Exerciser: Modified Hurdler's Stretch
- American Council on Exercise: Seated Toe Touches
- Decoster, LC et al., Standing and Supine Hamstring Stretching Are Equally Effective. J Athl Train. 2004 Oct--Dec; 39(4): 330--334
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