The hamstrings consist of the biceps femoris, semimembranosus and semitendinosus muscles, located on the backs of your thighs. All three muscles attach to the pelvis, near your hip, and the bones of your lower legs just below your knees. They are the primary knee flexors and assist the gluteus maximus muscles with hip extension. Stretching your hamstrings regularly increases their flexibility and may prevent injuries. This is especially important if you are an athlete who has to jump or sprint while playing your sport.
Sitting Toe Touch
Since your hamstrings are involved in hip extension, you can stretch them by flexing your hips. The sitting toe touch exercise is appropriate for doing this.
Sit upright, extend your legs forward with your feet together, and flex your toes toward your body to fully lengthen your hamstrings. Extend your arms in front of your chest and lean forward, trying to touch your toes. Keep your back straight throughout the movement. If you can't touch your toes, try to gradually increase your range of motion over time.
Chair Stretch
If you have trouble keeping your back straight when performing the sitting toe touch exercise, Pavel Tsatsouline, author of "Relax Into Stretch," recommends trying a similar but easier exercise using chairs.
Place two chairs about 2 feet apart facing each other. Sit on one of the chairs and extend your left leg on top of the other chair with your toes pointed upward. Keep your right foot on the floor for balance.
Keeping your back straight, lean forward over your left leg and extend your arms until you feel a gentle stretch through your hamstrings. Hold for three deep breaths, trying to stretch slightly farther with each exhale and then relax. Repeat the exercise with your right leg.
Supine Hamstrings Stretch
When your leg is extended, you can deepen the stretch on your hamstrings by flexing your ankle so your toes move toward your body. For this exercise, you perform this latter movement repeatedly.
Lie on your back near the corner of a wall. Extend your left leg upward and place your heel against the wall. Bend your right knee and place your foot flat on the ground next to the wall, beyond the corner. Move your body as close to the wall as possible so most of the back of your left leg touches it.
Flex your toes downward, toward your body, and hold for 15 to 30 seconds. Perform two to four repetitions, reposition your body, and then repeat the exercise with your right leg.
References
- "Basic Biomechanics (Fifth Edition)"; Susan J. Hall; 2007
- "Essentials of Strength Training and Conditioning (Second Edition)"; Thomas R. Baechle and Roger W. Earle; 2000
- "Relax Into Stretch"; Pavel Tsatsouline; 2001
- American Council on Exercise: Supine Hamstrings Stretch
Member Comments