Back and hamstring injuries may cause so much pain you can't enjoy your daily life, let alone sports and recreation. MayoClinic.com suggests stretching to make you more flexible, relax your muscles and improve your range of motion. Stretching also increases circulation of blood to the muscles, which can help you recover from injuries.
Back Stretch
Young Women's Health recommends keeping your knees slightly bent throughout this back stretch. Stand with your feet hip-width apart, with feet pointing forward. Put your hands on your thighs and gently lean forward a few inches. Squeezing your abdominal muscles, curl your upper body forward until you feel a stretch in your back. Hold the stretch for 30 seconds and return to your original standing position. Do five repetitions and remember to keep breathing as you stretch.
Knee Tilts
Get down on the floor for this back stretch suggested by Real Simple magazine. Lie on your back on a mat and raise your knees to your chest. With your knees together, bend them to the right side as far as you're comfortable. Keep your upper body flat on the mat. Hold for 30 seconds, return to the center and repeat to the left side. Do 10 repetitions in total on each side.
Standing Hamstring Stretch
Try this standing stretch recommended by Kirtland Community College in Roscommon, Michigan. Put your right foot about 12 to 18 inches in front of you, and bend both knees slightly. Put your hands on your left leg -- that leg will support your weight. Gently lean forward, curve your lower back inward a little and push your hips away from your right knee. You should feel a stretch in your right hamstring. Hold for 30 seconds, and repeat on the other side. Rest and do another two repetitions on each side.
Lying Down Hamstring Stretch
Kirtland also suggests a hamstring stretch done on the floor. Lie on your back with your left leg straight out on the ground. Bend your right leg so you can grab your right calf with your hands Gently pull the right leg toward you. Take it easy at first and pull the leg closer as your muscles relax. When you feel a stretch in the right hamstring, hold for 30 seconds. Repeat on the other side and rest. Do a total of five repetitions on each side.
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