The rear thighs, more commonly referred to as the hamstrings, play a critical role in posture and locomotion. Many postural problems, including pain in the low back can be traced to tightness in the hamstrings. For example, if the hamstrings are tight, they can pull on the pelvis, moving it out of alignment, creating an arch in the low back. The muscles in the low back are not designed to maintain this arch and get tired and sore due to overuse. As for locomotion, the hamstrings prevent you from over striding and also to help propel you forward in both running and walking.
Supine Hamstring Stretch
The supine hamstring stretch is great because it is easy to relax during this stretch. Lie down on your back next to the corner of a wall. Place your right leg up on the wall, with your calf and hamstring resting on the wall as straight as feels comfortable. Your left leg should be resting on the ground next to the wall. Be sure to relax your entire body as you stretch, as flexing your body lessens the effectiveness of the stretch. Hold for 30 to 60 seconds, and repeat with the left leg.
Figure Four Hamstring Stretch
The figure four hamstring stretch is one of the most common stretches performed. Sit down on the floor, extend your right leg and bend your left leg with your foot flat against your right leg in a figure four position. Slowly bend forward at the waist and reach for your toes, holding for 30 to 60 seconds. The most important thing with this stretch is not to actually reach your toes, but to keep the knee straight and the leg relaxed. If you cannot yet reach your toes, continue stretching and flexibility will come. Switch leg positions so that the left leg is extended and the right leg is bent and repeat the stretch
Standing Hamstring Stretch
The standing hamstring stretch is a simple stretch that can quickly and easily be adjusted to change the focus of the stretch. Stand up tall and take a small step forward with your right foot. Shift your weight to the left leg and straighten out the right leg as you slowly lean forward. Keeping the legs straight will focus the stretch further down the leg toward the knee. To adjust the stretch to be higher up the thigh, bend the forward knee slightly. With the bent knee you may need to bend forward more to get the stretch with the bent knee. Hold for 30 to 60 seconds and repeat with the left leg forward
Dynamic Hamstring Stretch
The hamstrings can also be stretched using dynamic stretches. Dynamic stretches of the hamstrings involve swinging the legs back and forth rapidly. Dynamic stretches should be done after a brief warm up to reduce the risk of injury. Stand up tall next to a wall or railing for balance, start swinging the outside leg slowly reaching higher and higher with each swing. Make sure that your back and hips remain stabilized by moving only the swinging leg. Perform 10 to 15 swings for each leg.
