Your hamstring muscles run down the back of your thighs and are responsible for your ability to bend your knee. The muscles that make up your hamstrings --- the semitendinosus, semimembranosus and the biceps femoris --- are frequently injured in athletics due to their tightness or because they are stretched beyond their ability to lengthen, according to the American Academy of Orthopaedic Surgeons. Stretching your hamstrings can help prevent these all-too-common injuries.
Standing Forward Bends
Stand with your feet touching and your legs straight. Bend over while placing your hands on the backs of your thighs and keeping your knees straight. Continue bending forward while sliding your hands down the backs of your legs until you feel a good stretch in the backs of your thighs. Hold this stretch for 10 to 15 seconds and return to the starting position. Repeat according to your exercise plan.
Kneeling Single-leg Stretch
Kneel on one knee, with your other knee extended in front of you with the heel on the ground and your toes pointing toward the ceiling. Keep your back as straight as possible, lean forward with your upper body and try to touch the toes of your extended leg with your hand. Hold this stretch for 10 to 15 seconds and relax. Repeat three times, or according to your exercise plan.
Lying Single-leg Stretch
Lie down on your back with both feet bent and the soles of your feet flat on the floor. Lift your left leg while keeping your knee bent until you can reach down with both hands and grab your leg behind your thigh. Pull your thigh toward your chest and simultaneously straighten your leg. Continue straightening your leg until you feel a good stretch in the back of your thigh. Hold this stretch for 10 to 15 seconds and repeat on the other side.
Standing Single-leg Stretch
Stand in front of a chair or bench with your feet about shoulder-width apart. Lift one foot and place it on the bench with the heel touching the bench and your toes pointing toward the ceiling. Keep your supporting leg and back straight while you lean forward. If you can, reach forward with both hands and slide your hands down your elevated leg as if you were trying to touch your toes with your fingers. Hold this stretch for 10 to 15 seconds and repeat on the opposite side.
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