The hamstrings consist of three muscles -- the biceps femoris, semimembranosus and semitendinosus -- that cross the hip joints on one end and the knee joints on the other. They work with the gluteus maximus muscle to enable hip extension and are the primary knee flexors. Perform stretching exercises through hip flexion and knee extension ranges of motion to increase the flexibility of your hamstrings. This will increase your range of motion and may prevent hamstring injuries, which are common among athletes who have to jump or sprint regularly.
Strap Stretch
This exercise stretches both ends of the hamstring muscles simultaneously through hip flexion and knee extension ranges of motion. Lie on your back with your legs extended. Flex your left ankle and draw your left knee toward your chest. Place the middle of a strap, such as a band, belt or towel, around the bottom of your foot and hold the ends. Extend your leg straight upward, above your waist, and then pull on the ends of the towel gently to flex your hip farther, moving your foot toward your head. Stop when you feel a light stretch through your hamstrings and hold for five deep breaths, trying to deepen the stretch slightly with each exhale. Repeat the exercise with your right leg.
Knee-to-Chest Stretch
The knee-to-chest stretch targets the upper portion of the hamstring muscles that cross the hip joints. Lie on your back with your legs extended and ankles flexed, so your toes point upward. Flex your right knee and move it toward your chest as far as possible, leaving your left leg on the floor. Grab the front of your knee with both hands and pull it farther toward your chest to deepen the stretch. Hold for five deep breaths, deepening the stretch slightly with each exhale. Return to the starting position and repeat the exercise with your left leg. You can also have a partner push on your knees to deepen the stretch if desired.
Good Morning Hamstring Stretch
In his book "Relax Into Stretch," fitness expert Pavel Tsatsouline suggests making the good morning hamstring stretch one of the first you practice because it teaches you "the difference between stretching your back and stretching your hamstrings." It is patterned after the good morning barbell exercise, for which you hold a barbell across your upper back and lean forward without bending your knees. Stand upright with your feet shoulder-width apart and directed forward. Place the little-finger-side edges of your hands in the crease between your thighs and waist on each side of your body. Keeping your knees only slightly bent, press your hands into the crease and move your buttocks backward, keeping your weight on your heels. Keep your shoulders pulled back, lower back arched and eyes focused straight ahead throughout the stretch. Hold for five breaths. Reach your arms forward and lower your torso farther if you want to deepen the stretch.
