The Best Hamstring Stretching Exercises

Tight hamstrings can cause lower back, knee and hip problems. According to the American Council on Exercise, stretching helps reduce the risk of injury by releasing muscle tension and improving posture. Perform the following stretches daily for five to 10 minutes. After your hamstring muscles have been warmed up through an activity such as walking, stretch the hamstring to the point of discomfort but not pain for 15 to 30 seconds.

Seated Stretch

Sit on the floor with your legs extended in front of you and your ankles as close together as possible. Try to keep the back of your knees on the floor. Place your hands on the floor next to your thighs and bend forward at your waist. Keep your spine neutral and head looking straight ahead slowly and slide your hands toward your feet; you should feel a stretch in the back of your legs. If you are able, grab your feet and pull your toes toward your body to maximize the stretch.

Seated V Stretch

While sitting on the floor, extend your legs out in front of you at an angle forming a V. Keep your toes pointing toward the ceiling. Place your hands on the floor in front of you next to your thighs. Keeping both knees as flat against the floor as possible, reach your hands out in front between your legs and slide your hands forward while bending your trunk forward.

Doorframe Stretch

Lie on your back with your hips placed in front of a doorframe. Raise your left leg and rest it on the doorframe. Keep your right leg flat on the floor. Place the palms of your hands flat on the floor next to your buttocks. Keeping your left leg against the doorframe, move your buttocks through the doorframe until you feel a stretch in the back of your left leg.

Raised Leg Stretch

While standing, place your body weight on your left leg and place your right leg on a stable table, bench or chair that is approximately the same height as your hips. Keep your left knee straight and the left foot pointing straight forward. Bend through your waist until you feel a stretch in the back of your right leg. Extend your arms over your right leg, holding on to your shin or foot.