Passive stretching is also known as static stretching, and it involves holding a fixed position for an extended period of time. The three-part hamstring muscles run down the back of the legs and have a tendency to tighten up from extended periods of sitting or long exercise sessions. Use passive stretches to lengthen these muscles and improve your flexibility.
Wall Stretch
The wall stretch lengthens your hamstrings from a face-up position on the floor. After scooting your butt close to the wall, move your legs up the wall so your body is at a 90-degree angle. Once into this position, hold for 30 to 45 seconds and slowly release. If you have an outer corner wall in your house, you can do a variation with only one leg. Lie on your back on the floor, drape the back of one leg against the wall and leave the other one flat on the floor in front of you.
Chair Stretch
A chair hamstring stretch works well when you are sitting at your desk at work. If you have a chair with wheels, make sure to spin around and brace it against your desk before attempting this stretch. While sitting on the edge of the chair, straighten your left leg, place your heel on the floor and rest your hands on your thigh. Gently press down as you lean forward. Once you feel a nice stretch in your hamstrings, hold for 30 to 45 seconds and switch sides. Be careful not to put too much pressure down near your knee, as this can be detrimental to your joints.
Forward Fold
A forward fold is executed from a standing position with your feet together. Keeping your legs straight, bend at the waist and reach for your toes. If you can't get there, just go as far as possible. Feel the stretch on your hamstrings when you do this. To place more emphasis on your groins, perform this stretch with your feet in a wide stance. To enhance the stretch, grab your ankles and pull downward.
Seated Stretch
A seated stretch is performed on the floor with your legs straight and extended out in front of your body. Keeping your legs still, bend forward and reach for your toes. If you are somewhat flexible already, wrap your hands around your feet. If you are really tight, grab a tie or towel and wrap it around your feet. Gently pull yourself forward to stretch your hamstrings. You can also do this one side at a time.
Adho Mukha Svanasana
Adho mukha svanasana is better known as the downward-facing dog. This yoga pose lengthens the hamstrings, as well as the groins and calves. To do this pose, start out by lying on your stomach with your hands approximately shoulder-width apart. After placing your feet hip-width apart, push yourself off the floor and straighten your arms. As you do this, raise your hips in the air and push your weight back onto your heels. Your body should now be at an angle to the floor. Once you are in this position, hold for 30 to 45 seconds. If at all possible, try to get your feet flat on the floor.
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