The hamstrings are a series of three muscles that run down the back of your thigh, according to the American Academy of Orthopaedic Surgeons, and help provide strength to the lower body and stability to the upper body. Stretching out tight hamstrings helps prevent injury and loosens you up for physical activity such as running or playing sports.
Wall Stretch
The wall stretch helps you stretch out your hamstring without the assistance of a trainer. To do the wall stretch, lie near the corner of a wall or near a door frame, with one leg on one side of the corner or through the door. Lift your other leg up until your heel is touching the wall. Slowly slide your foot up the wall as you feel a stretch in your hamstring muscles. Try to get your leg as straight as possible for the best stretch. Hold this position for 30 seconds, then slide your heel back down the wall. Repeat for the other leg.
Crossover Stretch
For a hamstring stretch that's easy to do standing up, try the crossover stretch. Stand with your hands at your sides and cross one your right foot over your left foot. Maintain a slight bend in your right leg, then bend over at the waist, keeping your back straight until you feel a stretching in your hamstring muscles. Hold this position for 30 seconds, then switch legs and repeat the stretch.
Step Stretch
This easy stretch utilizes just a simple step, stair or other elevated surface, such as a curb, making it an easy stretch to do just before heading out on a jog through the neighborhood. Stand in front of the curb or step and lift your right leg up so your heel is resting on the step. Straighten your right leg and put your hands on your hips for balance and support. Bend at the waist and lean forward until you feel your hamstrings stretching comfortably. Hold for 30 seconds, then repeat with the other leg.
Seated Stretch
Another effective stretch you can do from the comfort of your home, the seated stretch provides some of the best range of motion out of all of the hamstring stretching exercises. Sit on the floor with both feet extended out in front of you. Pull your left leg in so your knee is bent and the bottom of your foot is touching the inner part of your right leg. Lean forward and stretch your arms out, trying to touch the toes on your right foot. Reach as far as you can without feeling discomfort and hold for 30 seconds, then repeat for the other leg.
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