The hamstring is a tendon that runs from the knee to the buttocks. Short, tight or injured hamstrings must be stretched regularly in order to lengthen them and prevent further injury. Tight hamstrings also are associated with lower back pain. If you spend a lot of your workday sitting at a desk, or have recently injured your hamstring, you will benefit from a stretching session in the morning when you wake up and again at night.
Seated Chair Stretches
Sit in your chair and extend one leg out in front of you. Scoot your bottom close to the edge of the chair and roll your pelvis forward so you are sitting tall. Focus on pointing your toes straight up. As you pull back your foot you will feel a deeper stretch in your hamstrings. Switch legs. This can easily be done at your desk during the workday.
Sit in a chair and extend one leg out in front of you. Rest your hands on the knee of that leg and slowly slide both hands down your shin towards your foot. Once you feel tension in your hamstring, hold the position for 10 seconds then relax. Once you become more comfortable with this stretch, increase the hold time to 30 seconds before relaxing. Switch legs.
Floor Stretch
Lie on your back on the floor with your legs straight out in front of you. Lift one leg and take hold of it with both hands behind the knee. If that is uncomfortable for you, use a hand towel to support the leg and grasp either end with one hand. Gently pull your leg closer to your chest. Keep your leg as straight as possible without straining it. The best way to do this is to press your foot towards the ceiling. Hold this stretch for a few seconds then bend the knee to release, and repeat.
Wall Stretch
This stretch is best done using a protruding corner, such as a closet that extends into a room. Lie on your back with your buttocks next to the wall. One leg should be straight and flat in front of you and the other leg should be raised vertically against the wall. Your goal is to extend your leg by working it up and against the wall to achieve a 90-degree angle, according to Ron S. Miller, a personal trainer. As you get more comfortable with this stretch, move your buttocks closer to the wall. Hold the stretch for 10 to 30 seconds and release. In order to stretch the opposite leg, reposition yourself around the corner so the other leg is raised and the raised leg lies flat.
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