Hamstrings are muscles in the backs of your thighs. If your hamstrings are too short, they will feel tight, so that prolonged movements, like walking or running can be painful, so much so that it can infringe on your life. However, there are exercises you can do to lengthen your hamstrings and find the relief and flexibility you need.
Step 1
Begin with a stretch. Lay on the floor and bend your right leg so that it forms a right angle. Then, hold onto your thigh while gently pulling it closer toward you. Hold this stretch for a few seconds before releasing. Repeat on your left leg.
Step 2
Stand with your right leg out in front of you and the knee bent. While keeping your back leg straight, lunge into your right leg, being careful not to place your weight beyond your knee. Feel the stretch in your hamstring while holding this position, then release, returning to the starting position. Repeat on your left leg.
Step 3
Stand facing a wall. With your feet together, move your left leg behind you, placing your weight on the ball of your foot. Then, lower your heel as far as you can, noting the stretch in your calf, behind your knee and in your hamstring. Hold this position for a few seconds before returning to the starting stance. Repeat on your right leg.
Step 4
Sit in a chair to stretch your hamstrings. Place your left leg in front of you and hold it above the ground. Then, point your toes and up down, really engaging your muscles in the stretch. Repeat these stretches several times then switch legs.
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