If you have tight hamstrings, you're at greater risk of developing back pain, hamstring tears, postural problems and knee injuries, according to the Sports Injury Clinic. By including hamstring stretches in your day-to-day activities, you increase your hamstrings' flexibility and boost range of motion in your joints.
Safety Tips
Warm up your muscles before each stretching session by doing light aerobic activity for at least five to 10 minutes. They'll be more receptive to your stretching routine. Stay calm, repeating the mantra "easy does it" throughout each stretch. Breathe freely as you work your muscles and resist any urge to bounce into the stretch. You should feel some tension; pain is a symptom of overextension.
Kneeling Hamstring Stretch
On your exercise mat, kneel down onto your right knee and hold your left leg straight in front of your body with your heel on the mat and your toes pointing upward. Avoid curling your back, steady your body with your right hand and use your left hand to reach for the toes on your left foot, the Stretching Institute says. You don't need to reach your toes if going that far causes you too much discomfort. Hold your stretch for 30 seconds, rest 30 seconds and repeat twice more. Repeat the stretch with your right leg, using your left arm and leg for balance.
Supine Hamstring Stretch
Lie face-up on the floor near a door frame or the outer edge of a wall. Raise your right leg, maintaining a slight knee bend, and rest your right heel against the surface. As you do this, your left leg should be through the doorway or extended past the edge of the wall. Straighten your right leg until you feel gentle tension in the back of your thigh and hold it there for 30 seconds. Rest 30 seconds and repeat at least twice more. Repeat on the opposite side. Increase the complexity of each stretch by scooting your body closer to the frame or wall edge.
Sitting Hamstring Stretch
Sit on your exercise mat with your left leg extended and your right leg bent so that the bottom of your right foot is touching your left calf or knee. Place a hand on each knee to support your body, maintain a straight back and lean forward until you feel slight tension in the back of your left leg, recommends Cornell Fitness Centers. Hold for 30 seconds, rest and repeat at least twice more. Do the same with your right leg extended and left leg bent.
Standing Hamstring Stretch With Prop
Stand with your right foot raised onto a fence railing, chair or exercise bench, keeping your right leg slightly bent with your toes at the edge of the prop. Maintaining a straight back posture, allow your right heel to drop off the edge of the prop and gradually draw your chest toward your right leg. Hold the stretch 30 seconds, rest and repeat at least twice more. Perform the stretch at least three times with your left leg.
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