The hamstring is the muscle that runs along your upper leg, according to MayoClinic.com. Tight upper hamstrings occur in many people. Stretching can help increase the length of your hamstring muscle and increase flexibility. Always consult your physician before beginning an upper hamstring exercise program.
Lying Wall Stretch
A lying wall stretch can help increase the flexibility in your upper hamstring, according to MayoClinic.com. Lie on the ground near the corner of a door frame and wall. Your back should be flat on the ground and your right leg fully extended. The heel of your right foot should touch the ground. Raise your left leg so that your heel is resting on the wall. Your knee should be only slightly bent. Straighten your leg as much as you can. You'll feel a stretch in your thigh muscle. Hold this position for a half a minute. Slowly lower your leg and repeat. Complete one set of 10 repetitions for each leg.
Seated Stretch
A seated hamstring stretch can help lengthen the upper hamstring muscle. Sit on the ground with your back straight. Extend both of your legs in front of you. The heels of your feet should be on the ground with your toes facing the ceiling, according to the American Academy of Orthopaedic Surgeons, or AAOS. Place your hands -- palm down -- on the ground near your knees. Slowly slide your hands across the floor to your ankles. Only slide your hands as far as you can comfortably go. You'll feel a stretch in the back of your lower legs. Hold this position for 30 seconds. Repeat one set of 10 repetitions.
Partner Stretch
For this exercise, you need a friend's help. Stretching your hamstrings can eliminate tight muscles. Tight hamstring muscles can lead to lower back pain, according to the Sports Injury Clinic. Lie on the ground with your back completely against the ground. Your hands should be at your sides and your legs extended. The heels of your feet should be on the ground. Have your friend push your extended leg until you feel a stretch in your lower leg. Have your friend push you as far as you can go. Your leg should be pushed no further than your hip. Hold this position for 30 seconds. Repeat one set of 10 repetitions for each leg.
Chair Stretch
Stretching your hamstrings before a workout can help prevent injury, according to the Stretching Institute. Stand in front of a chair. Place one foot on the edge of the chair. Only your toes should be touching the chair, and your heel should drop off the chair's edge. Your knee should be slightly bent. Your other foot should be planted on the floor with your knee straight. Keeping your back straight, slowly move your chest inward toward the leg on the chair. When you feel a stretch in your leg, hold this position for 30 seconds. Complete one set of three repetitions for each of your legs.
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