Your hamstrings are a group of muscles running down the back of each leg that help control movement as well as provide stability to your upper body. A hamstring strain occurs when one or more of these muscles is torn or ruptures, causing pain, discomfort and limited range of motion. Physical therapy exercises can help strengthen your hamstrings and get you back to what you were doing before your injury.
Features
After a reasonable time of rest and recovery as prescribed by your doctor following a hamstring strain, stretches are an effective technique for restoring range of motion in your leg. Another purpose of stretches is to align the muscle tissue properly so that it will heal faster, according to the Nicholas Institute of Sports Medicine and Athletic Trauma.
Table Stretch
The table stretch requires a sturdy surface at about the height of your hip, such as a physical therapy table. To do the table stretch, stand next to the table with your injured leg closest to the table. Lift your leg up onto the table so it is fully extended and straight. Rest your hands on the top of your upper leg for stability. Slowly lean forward, keeping your leg and back straight until you feel a stretch in your hamstring area. Hold the stretch for 10 to 15 seconds, then stand back up and rest. Repeat the stretch three to four times as part of your physical therapy routine.
Chair Scoot
One of the benefits of the chair scoot is the ability to stretch and strengthen your hamstring while you're at work in order to speed up your recovery. To do the chair scoot, sit straight up in an office chair that has wheels. Place the foot of your non-injured leg up on one of the chair legs. Extend your injured leg out so your heel is in contact with the floor. Hold the handles of the chair for support and pull with your leg to scoot the chair closer to your foot. Once you reach your foot with the chair, extend your foot out again and repeat the process. You can increase the difficulty of the exercise by performing it on a carpeted surface.
Door Frame Stretch
Another easy-to-do stretch you can perform from home, the door frame stretch uses leverage to help stretch and strengthen your hamstring. Find an open door in your home near a carpeted surface for your comfort. Lie on the floor with your non-injured leg sticking through the open door. Lift your injured leg up and place it flat against the wall next to the door frame so your leg is pointed toward the ceiling. You should immediately feel the stretch in your hamstring muscles. To increase the intensity of the stretch, scoot closer to the wall or lift your leg away from the wall.
Considerations
You should stop any stretches if you feel popping, a burning feeling or significant pain in your hamstring. When performing the stretches, don't bounce. Instead, use smooth, controlled movements to help prevent further injury to your muscles.
