The hamstrings are a group of muscles in the back of your thigh that help you run and jump, and also provide stability to your upper body and knees. Basic stretches can help you warm up for physical activity, and strengthening exercises can help you tone the hamstrings and provide stability to your knees to avoid injuries like runner's knee.
Standing Hamstrings Stretch
This exercise is perfect for runners getting ready to head out to hit the pavement. Stand with your back straight and your feet close together. Cross your right leg in front of your left leg and place your right foot to the left of your left foot on the floor. Bend over at the waist until you feel a stretch in your left hamstring. Hold for 10 to 15 seconds, then rest. Repeat for the other leg. Do two to three repetitions for each leg before heading out for your run.
Lying Hamstrings Stretch
The lying hamstring stretch is useful for cooling down after exercise. Lie down on the floor with your legs extended out in front of you. Slowly lift your right leg up so it's pointed up toward the ceiling, keeping your back and your left leg on the floor. Reach forward with your hands and grab the back of your right leg. Pull it toward your upper body until you feel a stretch in your hamstring muscles. Hold for 10 to 15 seconds, then rest and repeat for the other leg. Do two or three repetitions for each leg.
Hamstring Raise
This strengthening exercise helps work out your hamstring muscles without requiring much equipment. Find either a barbell with heavy weights -- or the edge of a couch you can stick your heels under for leverage. Lie on the floor with your heels under your leverage. Use your hamstring muscles to lift your upper body and upper legs off the floor, bending at the knees and keeping your lower legs on the floor. Lift so your upper body is at least at a 45-degree angle with the floor, then hold for five seconds. Lower your body back down to the floor for one repetition. If you have trouble, start the exercise by pushing off the floor with your hands. Do three sets of 10 to 15 repetitions.
Leg Curl With Exercise Ball
To strengthen and build flexibility in your hamstrings, try the leg curl with an exercise ball. Lie on the floor with a large exercise ball under your close-together feet. Place your hands and arms on the floor to your sides for balance and leverage. Use your hamstring muscles to curl the ball toward your buttocks as you bend your knees and stick them in the air. Pull the ball with just your feet, using your hamstring muscles, so it is as close to your buttocks as possible. Hold for one second, then slowly roll the ball back. Repeat 10 to 15 times.
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