The Exercises For Stretching My Hamstring

After long hours of sitting, standing, walking or running, the hamstring muscles, located at the back of the legs, can become tense and tight. Tight hamstrings can cause postural issues and pull the hips and pelvis out of normal position leading to back problems. Exercises that stretch the hamstrings, however, can help improve muscle condition and reduce the risk of injury.

Supine Hamstring Stretch

The supine hamstring stretch is a gentle, nonweight-bearing exercise that stays within a pain free range of motion. It helps improve muscle strength and mobility. Lie flat on your back. Wrap a towel around the ball of your right foot, holding the ends of the towel with both hands. Slowly lift the right leg toward the ceiling. Straighten your knee until you feel the stretch. Alternate legs, completing three repetitions on each side.

Standing Hamstring Stretch

You can perform the standing hamstring stretch anywhere throughout the day --- at work, in the kitchen or at the park. The exercise aids in lengthening your tired hamstring muscles and releases tension in your lower back. With your hands on your hips, stand opposite a sturdy chair. Place your right heel on the chair seat and slightly bend your left knee. Keeping your right knee straight, bend your torso forward. Hold for 10 seconds and repeat on the opposite side. Perform 10 repetitions.

Hamstring Curl

Tense hamstrings can lead to knee pain. Hamstring curls help strengthen the hamstring muscles, creating less stress on your knees. Lying flat on your stomach, place your left foot onto the back of your right heel. In a controlled movement, slowly raise your right heel toward your buttocks, using your left foot as resistance. Hold the curl for 20 seconds. Perform 10 to 15 repetitions.

Hamstring Ball Curl

Simple exercises like the hamstring ball curl can increase your overall leg strength, stretch your hamstrings and help create defined and shapelier hamstring muscles. Execute the hamstring ball curl by lying flat on your back. Place your heels on the edge of a stability ball with your back slightly lifted off the floor. Slide your heels, bend your knees and roll the ball toward your buttocks. Repeat 15 to 20 times.

Bodyweight Squat

The American Council on Exercise recommends the bodyweight squat to work your hamstrings. Stand with your feet hip-width apart and your arms by your sides, palms facing inward. Pull your shoulders down and back as you tighten your abs. Puff your chest up and out and tilt your head up as you shift your weight into your heels. Keeping your back straight, lower your hips and knees as you tilt your trunk forward. Continue to lower your knees and hips until your thighs are almost parallel with the floor. Now keep your feet flat on the floor and push through your heels as you simultaneously raise your hips and torso to the start position. Perform 10 repetitions.