Your hamstrings, which are three muscles located in the back of your upper leg, help you perform actions such as extending your leg, running and bending your knees. If you have tight or weak hamstrings, your degree of movement can be inhibited, and you are at higher risk of injury. Fortunately, doing some simple exercises every day can help improve their performance.
Supine Hamstrings Stretch
To do a supine hamstrings stretch, begin lying flat with your back on the floor adjacent to the edge of a wall. Lift one leg up and rest it against the wall while your other leg is flat on the floor past the edge. Extend your arms out at shoulder level with your palms up and stiffen your abdominal muscles, then exhale and extend your leg so that it pulls down toward your body, recommends the American Council on Exercise. Hold for 15 to 30 seconds, return to the original position, then do the movement again two to four times. Repeat the exercise with your other leg.
Seated Hamstrings Stretch
Sit with your buttocks perched on the edge of your chair. Keep your feet on the floor, your back straight and your abdominal muscles tight. Lift your right leg up to hip height and extend it with your toes upright, then hinge your torso forward with your spine in its neutral position. Reach your hands toward your ankles or toes, depending on how flexible you are -- don't extend past your comfort zone -- and lift your tailbone slightly to extend your stretch. Hold for 15 to 30 seconds and repeat on the other side.
Standing Hamstrings Stretch
While standing, place your weight on one leg and keep the knee at a slight bend. Lift your other leg so that it is extended directly in front of you and hold it with both hands around the thigh to keep it stabilized and parallel to the floor, recommends Runner's World. Contract the muscles on the top of your leg for more stability, hold for about two seconds, then return to your original position. Repeat the stretch 10 times and again with the other leg.
Squats
Stand with your feet at about shoulder width apart from each other, straighten your back and bend your knees as if you were about to sit on a chair. Don't let your knees push so far out that you can't see your toes anymore. Return to standing position and repeat three sets for 10 to 15 repetitions. Only squat as far down as you are comfortable. Your squats should be able to go deeper as you grow stronger and more flexible.
Leg Curls
Attach ankle weights or ask a fitness instructor to direct you to the proper gym equipment for leg curls. Lie stomach down with your knees straight, then bend one knee slowly as you draw your heel towards your buttocks. You will either be pulling against the weight of a weight machine or supporting the weight of the ankle weight. Slowly straighten your leg back out in a slow and steady movement and repeat 10 times. Rest briefly, then repeat 10 times for two more sets.
Member Comments