According to the Sports Injury Clinic, your hamstring muscle is actually formed by three hamstring muscles, the semimembranosus, biceps femoris and semitendinosus muscles that are collectively called the hamstring muscle group. The hamstring muscles extend the hip and bend the knee, which are for important for walking, running and participation in most sports. Therefore, it is wise to learn how to strengthen your hamstring muscle to prevent serious injuries that could threaten your ability to walk normally.
Hamstring Stretch
Step 1
Sit down on the floor and extend your left leg out until it is straight and rests completely on the floor. Your foot should be upright with the toes and ankle relaxed.
Step 2
Bend your right knee and rest your right foot against your left knee.
Step 3
Bend forward and touch your left foot with the fingertips of your left hand. If you are flexible bend further into the stretch.
Step 4
Hold the pose for 30 seconds, then relax.
Step 5
Switch leg positions and repeat the exercise with your right leg.
Downward Facing Dog Yoga Pose
Step 1
Slowly drop down onto your hands and knees on a yoga mat or thick towel.
Step 2
Stretch your arms and straighten out your elbows, then relax your upper back until it feels like your arms have fallen into your shoulder blades.
Step 3
Exhale as you lift your knees up and pull your back away from the pelvic area. Your arms and back should now form one continuous line and your head should be hanging down towards the floor.
Step 4
Stretch your legs until you feel as though someone is behind you, pulling your hips away from your hamstring muscle.
Step 5
Extend your arms into a full stretch and breathe in and out slowly for 10 full breaths. Rest and then repeat the exercise five additional times.
Hip Raise
Step 1
Lie down on the floor with your face down and your palms firmly holding the floor.
Step 2
Bend your knees and move your feet up to rest just under your buttocks.
Step 3
Use your palms to slide yourself backwards until you are sitting upright.
Step 4
Raise your hips so that your shoulders, hips and knees form a straight line. You should now be resting on your knees.
Step 5
Hold the pose for three to five seconds and then release. Repeat the exercise five additional times.
Tips and Warnings
- Consult with your doctor before beginning any exercise program.
Things You'll Need
- Yoga mat or thick towel
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