Exercises for Hamstring Syndrome

Hamstring syndrome is characterized by pain that originates in the gluteal fold of the affected leg and radiates down the back of the thigh. The gluteal fold is the area where the thigh meets the buttock. The pain is usually worse on sitting, or in any position that stretches the back of the thigh. According to a study by J. Puranen, MD, and published in the "American Journal of Sports Medicine," patients with this condition usually have a history of recurrent hamstring tears. While stretching the hamstrings does induce pain, there are some gentle and restorative stretches that can help restore mobility and flexibility to the hamstring muscles.

Supported Staff Pose

Stack several folded blankets against a wall. Sit on the blankets with your legs extended and your back against the wall. If you feel pain in the back of your thigh, stack another blanket until the pain subsides and you feel a slight stretch in the back of your thigh. If your hamstrings are severely tight, sit in a straight-backed chair and use a pillow or folded blankets to raise the level of the chair. Relax into the pose, allowing your upper body to lean forward naturally. Do not force the lean, just let your body naturally drift forward as far as it will. Stay in this position for as long as you can, or 10 minutes, whichever comes first. If you feel pain, release the stretch immediately.

Supported Standing Forward Bend

Stand with your feet hip-width apart and place a book or yoga block arm's length in front of a wall. Place the foot of the affected leg on a yoga block or book and keep your knee bent. If you feel a stretch in your hamstring, keep your foot at that level. If you do not feel a stretch, raise your foot until you do. You may even be flexible enough to place your foot on the rung or seat of a chair. Rest your foot at whatever height is comfortable and lean your upper body forward. If necessary, use the wall or the back of the chair for support. Lean gently into the pose, allowing gravity to do its work. Do not force the stretch. Hold the stretch for as long as you can, or 10 minutes, whichever comes first. If you feel pain, release the stretch immediately. Over time, raise the height of your foot and practice straightening your knee.

Knee Bend

Lie on your back with both legs extended. Bend the knee of your affected leg until you feel a gentle stretch down the back of your thigh. Keep the sole of your foot on the floor. Hold this pose for as long as you can or for 10 minutes, whichever comes first. If your are flexible enough, bend your opposite leg and rest the foot of your affected leg on the calf of your opposite leg.

Wall Knee Bend

For a deeper stretch, sit cross-legged, facing a wall. Your knees should be about 2 inches from the wall. Lie back and place the sole of the affected foot against the wall so that your calf is parallel to the floor. Slide backward or forward to adjust the intensity of the stretch. The closer you are to the wall, the deeper the stretch. Hold this pose for as long as you can or for 10 minutes, whichever comes first.