Your hamstrings originate from your ischium at the base of your pelvis and insert onto your tibia or shin bone and are responsible for flexing your knee and extending your hip. Your hamstrings are especially active during running and jumping. Spending long periods of time in the seated position can make your hamstrings tight and subsequently more prone to injury. To maintain your current level of flexibility, perform each stretch for 10 to 15 seconds. To develop your flexibility, hold each stretch for 30 to 60 seconds. Only stretch your muscles once you have warmed up by performing some light cardio for 5 to 10 minutes as cold muscles are less elastic and not very responsive to stretching exercises.
Seated Forward Bend
The seated forward bend uses gravity to gently stretch your hamstrings. Sit on the floor with your legs together and extended. Sit up tall on the bony part of your butt and lift your chest. Lean forward from the hips and slide your hands down your legs -- do not allow your lower back to become rounded. Hold this position for the desired duration and then slowly return to the upright position.
Lying Hamstring Stretch
The lying hamstring stretch allows you to focus your attention on one leg at a time. Sit on the floor with your legs extended. Loop a yoga strap, belt, towel or rope over your left foot and then bend your right knee so that your foot is flat on the floor. Lie back and pull on the strap to raise your left leg. Pull your leg as far toward you as feels comfortable. If your leg begins to shake, reduce the stretch slightly. Hold the stretch for the desired duration and then change legs.
Seated Hamstring Stretch
The seated hamstring stretch is effective, especially if mobility issues mean that floor-based exercises are uncomfortable for you. Sit on a chair with your legs bent and feet flat on the floor. Extend one leg in front of you so that your heel is resting on the floor and your toes are pointing up. Place your hands on your bent thigh and then lean froward from the hips. Keep your chest up and look down toward your toes. Hold for the desired duration and then change legs.
Standing Hamstring Stretch
This stretch is ideal if you exercise outdoors because there is no need to sit or lie on the ground. Stand facing a low wall, sturdy fence, high step or similar object that is around knee height. Raise one leg and place your heel on the block so that your knee is extended and your foot is pointing up. Keeping your supporting leg slightly bent for balance, lean forward from the hips and slide your hands down your raised leg. Keep your chest up and do not allow your lower back to round. Hold this position for as long as desired and then change legs.
Standing Forward Bend
The standing forward bend is a yoga exercise that uses gravity to gently stretch your hamstrings and lower back. Stand with your feet together and your hands by your sides. Bend your knees slightly, lift your chest and then fold forward from your hips. Allow your arms and head to hang down toward the floor. Hold this position for the desired duration. On completion, bend your knees and place your hands on your lower back. Stand up slowly to minimize the risk of feeling faint.
References
- "Stretching Anatomy"; Arnold G. Nelson, Jouko Kokkonen, and Jason M. McAlexander; 2006
- "Stretching Scientifically: A Guide to Flexibility Training"; Thomas Kurz; 2003
- "Yoga Anatomy: Your illustrated guide to postures, movements, and breathing techniques"; Leslie Kaminoff; 2007
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