Incorporating stretches for the hamstring and hip muscles into your regular workout routine will have far-reaching effects. Of course, stretching these muscles will result in increased leg flexibility, but you may be surprised to find that stretching the hamstring and hip muscles can ease your lower back pain and stiffness as well. Tightness of these muscles puts additional strain on the lumbar region. Even if low back pain is not a problem for you, add a few of these stretches to your routine for the sake of prevention.
Easy Hip Stretch
Start in a lunge position. Bring the knee of the back leg forward until it is directly under the hip. The thigh of the back leg should be exactly perpendicular to the ground. Allowing the heel of the back foot to raise up off the ground and lower the back knee toward the ground a little. While in this position, lean the upper body back slightly to deepen the stretch felt in the hip area. Form is very important in this stretch. If the knee does not remain directly under the hip, then the hip muscles will not be isolated.
Advanced Hip Stretch
From a lunge position, lower the hands all the way to the ground. Place them on either side of the front foot. Gently lower the back knee until it rests on the ground. Make sure that the front foot is directly under the front knee. Lift the back foot off the ground, and use the hand to pull it toward the buttocks. Lean forward, pressing the hips toward the ground and feeling the stretch in the front of the hip.
Seated Hamstring Stretch
In a seated position, extend the left leg straight in front of you, bending the right leg and placing the bottom of the right foot on the inside of the left knee. Loop a towel around the bottom of the left foot, and using the towel, pull the upper body toward the left knee. If you can reach the left foot without the towel, grab the bottom of the left foot with both hands. Make sure to keep the left leg straight and extended directly in front of you.
Standing Hamstring Stretch
Standing in front of a ledge or chair, place the left foot on the ledge with the toe pointing up. The toe of the right foot should point out to the side slightly. Reach forward, grasping the left leg with both hands. Depending upon your flexibility level, grab either the thigh or the calf, but never the knee. Pull the body down toward the left leg. It is very important that you keep the left leg straight or you will not stretch the hamstring.
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