The hamstring muscles are located along the back of the upper leg. Poor hamstring flexibility can limit your ability to bend over and squat down. While the hamstrings can be stretched without the aid of exercise equipment, there are several stretching devices that allow you to improve hamstring flexibility by performing stretches in ways that would otherwise be impossible.
Bands
Exercise bands can be used to stretch the hamstrings by looping the middle of the band around the bottom of your foot while in a seated position. Hold each end of the band while slowly extending your leg until you feel tightness, but no pain. You can perform a variation by lying on your back with the band looped under your foot. With your leg extended and knee slightly bent, pull the band ends backward to bring your leg over your body until you feel tightness in the hamstrings. For each variation, hold the stretch for 15 to 30 seconds, and repeat two or three times.
Hamstretch
The Hamstretch is a device designed to stretch hamstrings, glutes, hip adductors and abductors. Place your foot in the stirrup of the Hamstretch so that the bottom band is across your Achilles' tendon. The upper band will run across your shin just below the knee. Lie on your back and bend the leg that's not being stretched. Pull on the handle toward your head until you feel tightness in the hamstring. The makers of Hamstretch recommend holding this position for 10 to 30 seconds.
Stretching Machine
A stretching machine is a device that consists of a seat, footpads and two handles, designed to stretch the major muscle groups of the body, including the hamstrings. The University of Oregon Department of Exercise and Movement Science conducted a flexibility project to determine the effectiveness of a Precor Stretch Trainer. Results showed that 30 days of regular stretching improved hamstring flexibility in the test subjects.
Foam Roller
A cylindrical foam roller can be an effective tool to stretch the hamstrings and release tension in the myofascial tissue. Sit on the floor with legs outstretched. Place the foam roller underneath the hamstrings, running from left to right. Keep your feet off the ground. Push yourself up on your hands and gently roll back and forth so that the foam roller massages the hamstrings.
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