Many athletes commonly overlook stretching and strengthening their hamstring muscles. According to MayoClinic.com, if you play soccer, basketball or another sport that involves sprinting and stopping quickly, you may have a higher risk of developing a hamstring injury. Strong and flexible hamstrings can help you prevent injuries and perform certain physical activities more easily. You can perform many simple and effective hamstring exercises at home.
Padangusthasana
Padangusthasana, also known as the Big Toe pose, is a yoga posture that can help to stretch and lengthen tight hamstrings. Stand with your feet shoulder-width apart. Firm your thigh muscles and keep your legs straight. Bend forward from your hip joint with a flat back. Allow your head to hang loosely and relax your neck and shoulders. Loop your index and middle fingers of each hand around the corresponding big toes of your feet. Inhale and lift your body a few inches up with a flat back, maintaining the hold on your big toes. Exhale and sink back down again.
Static Hamstring Contraction
The static hamstring contraction is a hamstring strengthening exercise that should be performed approximately 10 times, three times daily, according to PhysioAdvisor.com. Sit on the edge of a chair, and slightly straighten your right leg in front of you to a 45-degree angle with the floor. Press your heel into the floor as you contract your hamstring muscles. Hold this contraction for a few seconds, contracting your hamstrings as firmly as possible, then release and repeat.
Lunges
According to MuscleMagFitness.com, lunges are an effective exercise for strengthening and building your hamstring muscles. Stand with your feet shoulder-width apart. Look straight ahead. Take a big step forward with your right foot. Your left heel should come slightly off the floor. Firmly plant your right foot into the ground and lunge by bending your right knee to a 90-degree angle with the floor. Keep your hips facing forward and your right knee in line with your right foot. Press back with your right foot to come back to a standing position and repeat this exercise on your left foot.
Bridge
The bridge exercise is another effective strengthening exercise for your hamstrings, according to PhysioAdvisor.com. Lie on your back with your feet flat on the floor and your knees slightly apart. Rest your arms by your sides, palms facing down. Contract your abdominal muscles and your hamstrings as you raise your buttocks and hips off the floor, keeping your hips, torso and shoulders in line. Relax your back and open your chest. Hold the pose for a few seconds, then release and repeat.
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