Hamstrings are the major muscle group that makes up the back of the thighs. These three muscles help you extend your leg backward, straighten your leg and pull your foot toward your buttocks. Hamstring muscles tighten up when you exercise or stay seated too long. Stretches to relieve tension in the hamstring muscles can help reduce leg pain and discomfort if these muscles become tight or sore.
Lying Hamstring Stretch
A lying hamstring stretch can be performed using a door frame or wall to increase the intensity of the stretch. Begin by lying on your back with your legs parallel to the wall, with the left leg closest to the wall. Lift your left leg up, placing the side of it against the wall. Your knees should be slightly bent. Slowly straighten the leg until you feel a stretch in the back of the leg. Hold this stretch for 30 seconds, then lower the leg to your starting position. Repeat two times on this leg, then repeat to stretch your right leg three times.
Seated Static Stretch
This seated stretch increases your flexibility and stretches the hamstrings. Sit on the floor with your left leg extended. Bend your right leg so your foot rests next to your left knee. Turn your left leg slightly inward, then lean forward over your left leg, stretching from your hips. Keep your back straight as you feel the stretch in the back of your left thigh. Hold this stretch for 30 seconds, then release and repeat with the right leg extended and left leg bent. Repeat this exercise five times throughout the day.
Kneeling Forward Lean
Do this stretch before exercising, especially running or jogging, because it stretches and warms up the muscles you will use. Start in a kneeling position, then extend your left leg forward. Place your right fist on the ground and stretch forward with your left hand, feeling the stretch in your left hamstring. Keep the back straight as you lean forward and hold the stretch for 20 to 30 seconds. Release the stretch, and repeat to stretch your right leg.
Towel Hamstring Stretch
This exercise uses a towel to help you deepen the hamstring stretch. Start by lying on the ground with your legs extended. Wrap a towel behind your right foot, holding an end of the towel in each hand, and pull the leg toward you until you feel the stretch in your hamstring. Maintain this stretch for 20 to 30 seconds. Lower this leg, then repeat on the left side.
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