Hamstring stretching involves the lengthening and relaxation of your hamstrings, which are the posterior part of your upper thigh. They consist of the bicep femoris, semimembranosus and semitendinosis. They work other leg and hip muscles to flex and extend your leg and assist your buttocks in hip extension and flexion.
Types of Stretching
There are two common forms of hamstring stretching. The supine hamstring stretch involves you lying on your back and bending your right knee toward your ribs. Grab the back of your knee with both hands and extend your right leg straight up until you feel your hamstrings stretch. Keep your left leg straight and your left foot pointing up. Flex your right foot toward your face as you stretch.
The standing toe touch stretches all of the muscles in the back of your legs and lower back. Stand with your legs about hip-width apart and raise your arms above your head. Exhale and bend forward to touch your toes. For each stretch, hold the stretch for five to six deep breaths.
Benefits
Stretching the hamstring decreases neural activity that goes into the muscles and tissues. It also alleviates fatigue and cramps in your hamstrings after a high-intensity workout. This stretch also alleviates pressure in your sciatic nerve by reducing the compression of the deep hip muscles against the nerve.
Expert Insight
Hamstring stretches may not always improve hip, spine or leg movements. Physical therapist Gray Cook, founder of Functional Movement Systems, states that the hamstring tightness feeling is caused by weak hips and buttocks. If they are weak, then your hamstrings must compensate the work of hip extension, flexion and rotation. This causes your hamstrings to overwork and become fatigued, causing the tight sensation. Strengthening your hips will alleviate tension and the tight feeling.
Warning
Never stretch a cold muscle or stretch beyond its normal range of motion. Stretching to much or too quickly causes a stretch reflex, which is the involuntary contraction of the muscle. This protects your muscles, tendons and ligaments from tearing or your joint from dislocating, says physical therapist Chris Frederick, co-author of "Stretch to Win."
References
- "Movement"; Gray Cook; 2010
- "Stretch to Win"; Ann and Chris Frederick; 2006
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