The hamstring muscle runs along the back of your thigh. Tight hamstring muscles create a tight, and sometimes painful, feeling while walking, running or doing other fitness movements. Stretches to lengthen the hamstring muscle increase leg flexibility and reduce stress on your back. Flexible leg muscles can increase your range of motion and lower your risk of injury.
Step 1
Warm up the hamstring muscles by walking in place for 3 to 5 minutes. You can also use a treadmill or walk outside.
Step 2
Lie flat on your back with both knees bent. Raise one leg in the air so it forms a 90-degree angle with the floor. Hold onto the thigh on the raised leg and slowly lower the opposite knee to initiate the stretch. Hold the stretch for 30 seconds and repeat with the other leg.
Step 3
Lie flat on your back with both knees bent. Cross one leg over the other by resting the ankle just above the knee. Grab the thigh of the lower leg and slowly pull your knee toward your chest. Hold the stretch for 30 seconds once you feel the stretch in your hip and buttocks. Repeat the stretch with the opposite leg.
Step 4
Stand with your legs shoulder-width apart. Bend at your waist with your arms hanging in front of you. Keep your knees straight. Stretch your arms toward your toes and hold for 30 seconds. Place your feet closer together as your flexibility increases.
Step 5
Stand facing a wall in a lunge position with the right leg forward and knee bent. Use the wall for support as you lean forward until you feel a stretch in the rear leg hamstring. Hold the stretch for 30 seconds and repeat with the opposite leg.
Step 6
Sit in a chair with another chair directly in front of you. Raise one leg onto the chair, reach for your toes until you feel the stretch and hold for 30 seconds. Repeat this stretch with the opposite leg. Stretch both legs at the same time as your flexibility increases.
Tips and Warnings
- Wrap a towel around your thigh to help you pull the leg forward, if you are unable to grab the leg with your hands.
Things You'll Need
- 2 chairs
- Towel
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