The hamstrings are the major muscles on the back of the upper legs. You use them to bend, or flex, your knee. Tight hamstrings can spell lower back pain and they can lead to gait compensations when you are running or walking. To improve hamstring flexibility, several stretching exercises can be done.
Step 1
Perform downward facing dogs. Lie on your stomach with your hands under your shoulders. Push your body up in the air, walk your hands back slightly and lift your hips up so your body is at a 90-degree angle. Keep your legs straight and push your weight back towards your heels. Hold for 30 to 45 seconds, release and repeat three more times.
Step 2
Perform a lunge stretch. Step your right foot forward so your feet are in a long staggered stance. Lower your left knee right to the ground and bend your right knee 90 degrees. Lay across the top of your right thigh. Place your hands on both sides of your foot and lean forward. Make sure your knee is in line with your ankle at all times. If it is not, step your foot forward slightly until it is in line. Hold for 30 to 45 seconds, then ground your right heel into the floor, point your toes to the ceiling and lean back until your upper body is straight. Straighten your leg and hold for 30 to 45 seconds. Release and do the same with your left leg. Do three to four sets with each leg.
Step 3
Use a towel to do a seated forward bend. Sit with your feet together and your legs straight in front of you. Wrap a towel around the soles of your feet and grab the ends with your hands. Keep your back as straight as possible and pull on the towel until you feel a stretch on your hamstrings. Hold for 30 to 45 seconds, release and repeat three more times.
Step 4
Perform a wide stance forward fold. Place your feet about a foot wider than shoulder width apart. Keep your legs straight, bend over and grab your legs as far down as you can. Hold for 30 to 45 seconds, release and repeat three more times.
Step 5
Use a chair to do a standing stretch. Place the heel of your right foot on the chair and straighten your leg. Keep your left leg straight and reach for your right toes. Stop when you get as far as you can and hold for 30 to 45 seconds. Switch sides and do three to four reps with each side.
Tips and Warnings
- Do the lunge stretch on a yoga mat or rug.
Things You'll Need
- Towel
- Chair
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