The three parts of the hamstrings are the semitendinosus, semimembranosus and biceps femoris. These muscles run down the back of the legs and attach to the tibia below the knees. When you have a hamstring strain behind your knee, you have actually torn muscle fibers. After this happens, corrective exercises are used to help strengthen the muscles of the hamstrings and prevent future injury. Make sure to talk to your doctor before you do any exercises.
Prone Leg Raises
The hamstrings are involved with two motions -- knee flexion and hip extension. Hip extension takes place when you move your thigh backward. This is the motion caused by prone leg raises. Perform these from a face-down position on the floor with your legs together and arms at your sides. Keeping your injured leg straight, raise it 6 to 12 inches in the air and contract your hamstrings and glutes forcefully. Hold for a full second, slowly lower your leg back down and repeat.
Leg Curl
A leg, or hamstring, curl is performed from the same starting position as a prone leg raise. The only difference is you perform knee flexion. This takes place when you bend your knee and move your heel toward your butt. Keeping the thigh of your injured side flat on the floor, bend your knee and move your heel toward your body as far as possible. You will feel your hamstrings contracting when you do this. Hold for a second, slowly lower your leg and repeat. To progress with this exercise, wear an ankle weight on your lower leg or attach a resistance band from your lower leg to a sofa leg. You also have the option of doing this exercise from a standing position.
Shoulder Bridge
The shoulder bridge is also known as a glute bridge. This exercise works your hamstrings, glutes and lower back all at the same time. Begin by lying on your back and propping your heels up on a stability ball. Move your arms out to your sides to help balance yourself and press down as you lift your hips in the air. Once you form a straight line from your heels to your shoulders, hold for a full second. Slowly lower yourself down and repeat. If you have a hard time balancing, place your feet on a sturdy chair or weight bench. You can also make this exercise more challenging by using one leg at a time.
Standing Forward Bend
The standing forward bend is a yoga pose known as uttanasana. This exercise stretches the hamstrings and calves, and strengthens the knees. To start out, place your feet together and look straight ahead. Keeping your legs straight, fold your body in half at the hips and reach for your toes. The farther you are able to go, the more you will feel the stretch. Hold for 20 to 30 seconds and slowly release. If you cannot touch your toes, grab a hold of your shins or ankles. In either case, gently pull yourself downward with each exhale to enhance the stretch.
