There are a variety of ways to stretch the hamstring muscles and you can do it on your own with a stretchy band or a workout partner. There are three large hamstring muscles at the back of the thigh: semimembranous attaches from the sitting bones; semitendinosus attaches behind the knee; and bicep femoris has two large heads or attachments from the sitting bones that merge. Hamstrings flex or extend the hips and legs.
Standing Stretch
If you are a runner or bicyclist, you may feel an obvious impulse to stretch your hamstrings after your workouts. One stretch can be done standing with your palms flat against a wall, about shoulder-width apart. Stand with your feet about hip-width apart and step the right foot forward, halfway toward the wall. Slightly bend the left knee and, pressing into the left heel, extend the left leg to straight. Hold for 20 seconds before repeating on the right side. Avoid locking out the knee joints into hyperextension, which can overstretch the ligaments.
Seated Single Hamstring Stretch
Use a stretchy exercise band or a long towel to help you do the stretch. Sitting on your hips, extend both legs straight. Hook your stretchy band or long towel around the right foot and bend the right knee. Holding each end of the band or towel without tugging, extend through the crown of the head and draw the lower abs in toward the spine to protect the lower back. Keeping your chest tall, straighten the right leg by extending through the heel. You should be able to feel the hamstrings at the back. Remain for 20 seconds in the stretch before repeating on the left side.
Double Seated Hamstring Stretch
Sit on the hips and extend the legs into a V-shape so you can dig your heels into the ground while your knees face the sky. Place your hands behind you, staying on your fingertips and engage the lower abs to safeguard the lower back. Extend through both heels at the same time to stretch the hamstrings. Do not lock the knees joints or allow your heels to lift off the ground. Stay in the stretch for 20 seconds.
Lying Single Hamstring Stretch
Consider a stretch with a workout partner. Lie on your back and extend both legs to straight, so the kneecaps face the sky. Have your workout partner kneel near you and lift the right leg. Keeping your hip, knee and ankle joints in one line, hook your leg over his right shoulder. He should hold your right leg by the shin and calf, not the knee joint. Keeping your knee slightly bent, ask him to bring the leg toward your chest as far as the hip joint and hamstring flexibility allows. Your leg will stop at its maximum range of motion. Pause at that point for 20 seconds. Lower the same leg and repeat once more. The leg often will extend farther. Stay in the assisted stretch for 20 more seconds before repeating on the left side. Do not bounce, or do any ballistic stretching that can injure the tendons and ligaments. Stretch the calves and quadriceps at the front of the thighs to maintain equal flexibility in opposing muscle groups and prevent muscle imbalances.
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