The bicep femoris is the most superficial muscle in your hamstrings that works with the other hamstrings, leg and hip muscles to flex and extend the knee and hip joints. It also helps you decelerate the rate at which you move when you squat, walk, run and lunge. Stretching the hamstrings helps you reduce muscle hyper-activity and fatigue after exercise. When you stretch, physical therapist Chris Frederick, co-author of "Stretch to Win," recommends that you incorporate other muscle groups with the hamstrings, which facilitates better movement coordination.
Anterior and Posterior Fasciae Stretch
Step 1
Stand with your feet together and raise both arms over your head. Inhale deeply and bend your torso backward, pushing your buttocks forward slightly.
Step 2
Exhale as you bend your torso forward to touch your toes with your hands. Bend your knees slightly to reach your toes if necessary. Hold this stretch for five to six deep breaths.
Step 3
Roll your body up slowly and return to the starting position with your arms over your head. Perform two sets of six to eight stretches.
Supine Hamstring Stretch
Step 1
Lie on the ground on your back, and bend your right knee to your ribs. Grab the back of your knee with both hands.
Step 2
Exhale and slowly straighten your right leg with your right foot flexed toward your face. Rotate your foot and leg internally toward the middle of your body. Hold this stretch for five to six deep breaths.
Step 3
Switch leg position and perform the same stretch on the opposite leg. Perform two to three sets of stretches.
Standing Hamstring and Calf Stretch
Step 1
Stand with your legs together and put your hands on the sides of your pelvis. Put your right foot about a few inches in front of you, and flex your foot up toward your face.
Step 2
Bend your torso forward at your waist until you feel a stretch in your hamstrings and calf. Hold this stretch for five to six deep breaths.
Step 3
Switch leg position and repeat the stretch on the opposite leg. Perform two to three sets of stretches.
Tips and Warnings
- Physical therapist Gray Cook, author of "Athletic Body in Balance," recommends that you perform an extra set of stretches on the side that feels tighter. Keep doing this in every workout until both sides feel relatively equal.
References
- "Athletic Body in Balance"; Gray Cook; 2003
- "Stretch to Win"; Ann and Chris Frederick; 2006
