Your hamstring muscles run along the back of your thigh. Tightness in these muscles can not only cause pain in the back of the thigh, but can lead to pain in your lower back as well. Stretching these muscles in several different positions will result in more flexibility in your hamstrings. As with all stretching routines, begin with a thorough warm-up. Hold each stretch for 30 to 60 seconds and repeat each stretch two to three times.
Standing
Stand in front of a ledge or chair that is knee or even hip height. Lift one leg and place it on the ledge or chair. Keep the toe of your extended leg relaxed and your knee pointing up. Reach forward, aiming your nose toward your knee. Keep the knee of your extended leg straight. The knee of the leg you are standing on can be slightly bent. Repeat the entire sequence on the other side.
Kneeling
Kneel on one knee with your other leg extended straight out in front of your body. Place the heel of that foot on the ground with your toe and knee pointing up. Make sure that the thigh of your kneeling leg is perpendicular to the ground. With one hand on either side of your extended leg, aim your nose down toward your knee. Repeat on the other side.
Seated
Sit on the ground with one leg extended straight out in front of your body, and the other leg bent with its foot resting against the inside of your straight leg. Keep the knee of your extended leg pointing up and your foot relaxed. Reach for the toe of your extended leg, aiming your nose for your knee. Keep the extended leg straight to isolate your hamstring muscle. Repeat on the other side.
Lying
Grab a towel for this stretch, and lie flat on your back. Bend one leg, placing the foot flat on the ground. Extend your other leg toward the ceiling and loop a towel around your heel, firmly grasping the ends of the towel. Keeping your leg straight, pull the towel toward your body, stretching your hamstring muscle. Repeat the stretch on the other side.
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