The hamstring muscle is a group of three muscles -- the semitendinosus, semimembranosus and biceps femoris -- located on the back of the thigh. These muscles are responsible for the bending of the knee as well as the movement of the thigh backwards at the hip. A pulled or strained hamstring is a tear in one or more of the muscles that make up the hamstring, and is a common injury in athletes.
Standing Leg Curl
Stand by a wall or table so you can balance yourself as you perform the exercise. Stand with your back straight and your knees almost locked. Slowly bend your injured knee moving your heel towards the buttocks until you are unable to bend the knee anymore. Hold for five seconds and slowly bring the foot back down to the starting position on the floor. Perform three sets of 10 repetitions; increase resistance by adding ankle weights.
Reverse Straight Leg Raise
Lie flat on your stomach with both legs flat on the ground. Bend your arms and place your hands one on top of the other so that you can use the as a rest for your forehead. Extend the foot so that there is a straight line from your knee to your toe. Slowly raise your leg your injured leg 6 to 8 inches off the floor. Hold for five seconds and then slowly lower back down. Rest and repeat for up to three sets of 10 repetitions.
Hamstring Stretch
Place your the foot of the injured leg on a chair or a step. Keep your knee as well as your back straight, and position the foot so that the heel is making contact with the surface. Lean forward at the hips and until you feel a stretch in your hamstring muscle and knee. Hold stretch for 15 seconds and repeat up to four times.
Hip Extension With Resistance Band
Tie a resistance band to the front leg of a chair. Stand facing the chair and tie the resistance band your injured leg. Straighten your back and injured leg to form a straight line from the back of your head to the heel. Slowly take your leg backwards while tightening the hamstring muscle. Hold the position for five seconds and return to the starting position. Perform 10 to 20 repetitions.
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