Stretching Exercises For Injured Hamstring

Performing stretching exercises to restore hip- and knee-joint ranges of motion is one of the first rehabilitative steps you should take after suffering a hamstring injury. This involves flexing your hips with your legs fully extended. Consult with a physical therapist to develop a stretching program that will help you recover as quickly as possible.

Chair Hamstring Stretch

The hamstring muscles cross your hip and knee joints, facilitating both hip extension and knee flexion ranges of motion. The chair hamstring stretch targets the muscle fibers that cross your hip joint. Stand about 2 feet in front of a chair. Lift your injured leg and place the front of your foot on the edge of the seat, keeping your knee bent slightly. Lean forward over your raised leg until you feel a gentle stretch through your hamstrings. Hold this position for 20 to 30 seconds and repeat the stretch two to three times.

Kneeling Hamstring Stretch

The kneeling hamstring stretch targets the full length of your hamstring muscles, stretching the fibers that cross both joints. Kneel on your non-injured knee and extend your injured leg forward, placing your heel on the floor with your knee locked. Place your hand on the same side as your non-injured leg on the floor, close to your knee, for balance. Lean forward over your extended leg and grasp your foot with your opposite hand. Hold the stretch for 20 to 30 seconds and repeat multiple times.

Lying Hamstring Stretch

The lying hamstring stretch requires you to move your injured leg toward your chest to stretch the hamstrings instead of the opposite. Lie on your back with your legs extended and heels on the floor about 6 inches apart. Lift your injured leg above your waist, keeping it as straight as possible, then grasp behind your knee or lower leg with both hands. Pull your leg closer to your chest until you feel light tension through your hamstrings, then hold for 20 to 30 seconds. You can also have a partner push your leg toward your chest, rather than pulling it on your own.

Seated Hamstring Stretch

Sit upright on the floor with your legs extended forward and heels together to perform the seated hamstring stretch. Reach your arms toward your toes, then have a partner press on your back, helping you lean forward over your knees to stretch your hamstrings. Tell her to stop when you feel a gentle stretch through the back of your thighs, then hold for 20 to 30 seconds. You can loop a towel around your toes to help pull your torso forward if a partner isn't available.