The large muscle that runs the back of the upper leg, the hamstring plays a vital role in mobility. The hamstring bends the knee and moves the thigh backward at the hip, allowing you to run and compete in any number of athletic activities. Always remember to stretch your hamstrings before beginning any physical exercise involving the lower body. Stretching loosens the muscles and helps prevent painful pulls or strains, which prohibit normal range of motion and often linger for several weeks before healing.
Straight Hamstring Stretch
To perform this hamstring stretch, sit on the floor with your legs extended out in front of you. Draw your right knee towards your chest and grab the sole of your right foot with both hands. Now slowly extend the right leg into the air so it stretches upwards at an angle. Hold the stretch for 30 seconds and then work the other leg. Remember to keep your back straight and erect the entire time. If you find holding your foot too difficult, you may hold lower on the stretched leg.
Door Stretch
This hamstring stretch requires a door frame or wall edge. Lie on your back next to the door frame. Raise your inside leg and place your heel against the door frame, keeping the knee slightly bent. Now slowly straighten the leg to stretch the hamstring as far as possible. Hold the stretch for 30 seconds and then switch legs. As your flexibility improves, you will be able to position yourself closer to the door frame, increasing the angle of the hamstring stretch.
Hang Over
You may want to avoid this stretch if you have a history of back problems. Stand with your knees slightly bent and then bend over at the hips to touch the floor. Keep your fingers in constant contact with the ground. If possible, slowly straighten your knees to intensify the hamstring stretch. Hold the position for 30 seconds.
Vertical Stretch
Lie flat on your back with your right knee bent and your right foot placed securely on the floor. While keeping your pelvis square, raise your left leg straight up in the air as high as possible. Grip the left thigh and ease the leg closer toward your head to increase the hamstring stretch. Hold the stretch for 30 seconds. A belt, tie or other type of strap may be slung over the ball of the foot to help you maintain an effective stretch. Flexing the foot into a bent position will also stretch the calf at the same time.
Member Comments