Having tight hamstrings greatly impacts your athletic performance, increases the likelihood of developing injuries and can causes postural problems. Increasing your hamstring flexibility helps to alleviate these issues. Incorporating resistance stretches into your current fitness program is a proactive way to manage your hamstring fitness. Do each stretch until you feel a gentle pull, and hold for the prescribed number of sets and repetitions.
Bent Leg Hamstring Stretch
This exercise is felt in the hamstring of your bent leg and the hip flexor of your opposite leg. Lie on your back with your legs extended. Wrap a resistance band or rope around the bottom of your left foot,and hold the straps in both hands. Pull your left knee toward your chest while keeping your upper body in contact with the floor. Extend your left leg toward the ceiling and gently pull on the band or rope until your feel resistance. Hold for 2 seconds and relax. Your right leg remains in contact with the floor throughout this motion. Complete eight to 10 repetitions with your left leg and then do the same with your right. To modify this stretch, bend your right leg, keeping your foot on the floor.
Straight Leg Stretch
This exercise targets your hamstrings and glute muscles. Relax on your back with both legs extended and your head on resting on the floor. Wrap a resistance band or rope around the bottom of your right foot, and hold one end in each hand. Keeping your right leg extended, slowly lift your leg toward your chest. Gently pull on the straps to increase the resistance of this stretch. Hold for 30 seconds, and return to the start. Complete three repetitions with each leg.
Seated Hamstring Stretch
Sit on a bench or a stretching table with your right leg extended. Place your left foot flat on the floor. Keep your chest extended and back straight with your arms at your side. Gently lean forward toward your toes, keeping your back flat until you feel a gentle stretch in your hamstring. Hold this stretch for 30 seconds, and return to the start. Complete three sets for each leg.
Inverted Hamstring Stretch
This advanced exercise targets your hamstrings and challenges your balance. Stand with your feet shoulder-width apart and your arms at your sides. Keeping your chest extended and your midsection tight, lean forward at your hips while extending your left arm and left leg in a straight line. Keep your eyes focused on the floor. Slightly bend your right knee throughout this motion. Hold for 2 seconds, and return to the starting position. Complete eight to 10 on your left side before repeating on your right.
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