Tight hamstrings happen when you sit too long, at your desk, in school or even in a car. Hamstrings need stretching after activities like running and sports that require explosive jumping moves. Lower back pain and tightness in the back of the upper leg are indications that you need to stretch your hamstrings. Flexible hamstrings are important for pelvic stability, knees movements and hip mobility. Fortunately there are a number of simple hamstring stretch exercises that are easy to fit into your day.
Simple Stretch
Lie down on a mat with one leg bent, foot flat on the floor. Raise the other leg straight up without locking the knee. Grasp the leg with both hands and gently pull it toward the body. Feel the stretch but don't force the leg down past your comfort level. Hold the stretch for a count of ten and then lower the leg to the mat with control. Alternate legs and do at least two repetitions on each side. A simple stretch will loosen the hamstrings and the glutes.
Downward Facing Dog
Yoga leaves no muscle unstretched, and that includes the hamstrings. Give them a workout with your morning Sun Salutation when you do Downward Facing Dog pose. Or just isolate that exercise and work the back of the leg. Kneel on your hands and knees on the mat with knees directly below the hips, toes turned under and hands spread, palms down, just in front of the shoulders. On the exhale, push your knees back away from the floor. Lift the sitting bones toward the ceiling, lower the heels to the floor and straighten the legs without locking the knees. The arms should be straight, but the elbows should not be locked. Hold the pose while breathing evenly for about three to five minutes. Feel the steady stretch in the hamstrings. Then lower the knees to the mat with control as you exhale.
Modified Hurdler's Stretch
Sit on a mat or on the floor with your legs extended out in front of you and your feet flexed. Check to see that your spine is straight, shoulders are relaxed and head is looking forward. Contract the abs and hold the contraction throughout the stretch. Bend the left leg and bring it to the top of the inner right thigh. The knee should be pointing to the side and the leg should be as flat as possible on the floor. This move is like half of a butterfly. Now slowly slide your hands down the extended leg, bending from the hips and keeping a flat back. Reach as far as the ankle if you can. Hold the stretch for 15 to 30 seconds. Then slide the hands back up to the thighs, switch legs and repeat. This stretch works the hamstrings and calves and provides some loosening for the middle and lower back.
Forward Bend
Stand with feet together, balanced easily, knees relaxed but not bent. Check that your shoulders are squared and not tight. Bend forward at the waist and touch your toes, holding the stretch for a count of five. Come back up, breathe and repeat 10 to 12 times. Do this move smoothly without bouncing or rushing; it should not turn into an aerobic activity. You will feel the stretch in your hamstrings, calves and glutes. It's a good stretch to do at the end of a run.
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