Tight hamstrings contribute to back pain and decrease the range of motion in your hips. Decreased range of motion inhibits sports performance. Tight hamstrings also are at risk for muscle tears. These muscles include the semitendinosus, semimembranosus and biceps femoris on the back of the thigh. Stretching the hamstrings regularly while lying on your back or in other positions increases hamstring flexibility, but lying face up on the floor will support your back.
Basic Lying Hamstring Stretch
The basic lying hamstring stretch isolates the hamstrings on one leg individually. One benefit of this lying hamstring stretch is that you can bend your stretching leg slightly, which produces a gentler stretch in the hamstring. To begin, lie on your back with your legs straight and then pull your right knee toward your chest. Grasp the back of your right thigh and then straighten your knee as far as you can. Repeat on the left side. Once this exercise is easy on both legs, extend the leg completely straight or try a different version of the lying hamstring stretch.
Lying Hamstring Towel Stretch
The lying hamstring towel stretch uses a towel to deepen the stretch to the hamstrings. The towel provides leverage to pull your leg into the stretch and also to pull your toes toward you, increasing the stretch to the rear of the leg. To begin, lie on your back with a towel around the ball of your right foot and your left foot on the floor, knee bent. Raise your right leg straight toward the ceiling and pull it as far as you can in the direction of your face. Switch legs.
Lying Hamstring Wall Stretch
The lying hamstring wall stretch lets you relax your thighs as you perform the exercise. Holding your leg up even with your hands behind your thighs or a towel pulling your leg engages your thigh muscles to straighten your knee. Instead, relax the back of your leg against a wall and move your body to increase or decrease the amount of the stretch. To begin, lie on your back near a corner of a wall or doorjamb. Place your right leg flat against the wall and perpendicular to your upper body. The left leg is straight. Scoot your body toward the wall or doorway to increase the angle of the stretch. Switch legs.
PNF Lying Hamstring Stretch
The PNF lying hamstring stretch is an assisted stretch that requires a stretching partner. PNF stretching is a technique that uses a muscle contraction followed by relaxation to get the targeted muscle to relax more and stretch farther. To begin, lie on your back with your legs straight. Your partner kneels on your right side facing you and places your right leg on his right shoulder. Relax as he pushes your leg toward your chest and then press against him for 10 seconds, activating your hamstring muscle. Relax for 10 seconds and let him push your leg closer to your shoulder. Repeat with the left leg.
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