The hamstrings consist of the biceps femoris, semimembranosus and semitendinosus. The main function of the hamstrings is to flex the knee or extend the hip, which takes place when you move your leg backward, according to the Sports Injury Clinic. If the hamstring muscles were to become torn, it would be called a pull or strain. Stretching is used as a corrective treatment for this injury.
Identification
The severity of a strain can range from mild to extreme. In either case, it is not advisable to do exercises until the pain has subsided. Stretches are then used to keep the hamstrings lengthened and to prevent future injury. Tight hamstrings can lead to strains. The stretches should be performed in a controlled fashion with gentle pressure.
Types
Stretches for the hamstrings are done from lying, seated and standing positions. The knee-to-chest pull, forward bend and cross-leg stretch are examples. The key point to remember with each one is to keep your back as straight as possible. This will ensure the focus is on your hamstrings instead of your back.
Features
The knee-to-chest pull stretches your hamstrings from a face-up position on the floor. To start out, lift your right leg off the floor and move it toward your body. Gently grasp the back of your thigh or shin with both hands and pull your knee in toward your body. Hold for 20 to 30 seconds, slowly release and repeat with your other side.
A forward bend is executed from a seated position with your legs straight out in front of you. Keeping your back as straight as possible, bend forward and reach for your toes. If you cannot grab them, grasp your legs as far down as possible. Hold for 20 to 30 seconds and slowly release. You can also wrap a towel or tie around the soles of your feet and pull yourself forward.
The cross-leg stretch is performed from a standing position. Cross your right leg over your left and place your feet flat on the floor. The outsides of your feet should be side by side at this point. Bend forward and reach for your toes. You should feel a stretch in your right hamstring at this point. Hold for 20 to 30 seconds, slowly release and switch sides.
Time Frame
When stretching your hamstrings, you don't want to do too much too quickly and compromise your progress. Do your stretches every other day and aim for four or five sets. If you are pressed for time, do your stretches throughout the day.
Considerations
Once you become more flexible, consider doing hamstring strengthening exercises to prevent another injury. Squats, step-ups, lunges, leg curls and hip extensions are all effective. Also make sure to do dynamic stretches before you start activities. Dynamic stretches, such as leg swings, are performed in motion, and warm up your muscles as well as stretch them.
Warning
Before you engage in hamstring stretches or exercises after an injury, make sure to get your doctor's permission.
