Hamstring Stretches For Obese People

You may not want to take the time, but stretching is important. Flexibility training can improve your functional range of motion, reduce low back pain and injury, as well as reduce pain from exercise, according to the American College of Sports Medicine. However, if you are obese, stretching can be a challenge. You will need to modify hamstrings stretches slightly in order to get the most benefit.

Hamstring Anatomy

The hamstrings are a group of three muscles that run along the back of your thigh: the biceps femoris, semimembranosus and semitendinosus. All three muscles cross both the hip and knee joint. So to stretch them optimally, you need to stretch across both joints, not just one. If you have really tight or short hamstrings, you are prone to injury and even low back pain because the muscles can pull on your pelvis.

Flexibility Recommendations

Stretch your hamstrings at least two to three times each week to see improvement in the muscle and range of motion. You can stretch everyday if you choose or if recommended by a doctor or physical therapist. Hold each stretch for 15 to 30 seconds without bouncing. You can repeat a stretch up to four times. Stretching may be slightly uncomfortable due to the pulling sensation, but if it is painful you have stretched too far.

Lying Hamstrings Stretch

For this stretch lie on your bed, an exercise table or the floor. Place your right foot in the center of a long towel and hold an end in each hand. Keep your left knee bent with your foot flat on the bed or floor and raise your right leg up as high as you can with your knee straight. Pull and support your leg with the towel, stretching your leg only until you feel a pulling sensation along the back of your thigh. Repeat with your left leg.

Seated Hamstring Stretch

While sitting on a chair, extend your right leg so that your knee is straight and your heel is on the floor with toe pointed towards the ceiling. Sit up tall with proper posture and begin to lean forward slightly, hinging at the hip joint. Stop and hold when you feel the stretch. If necessary, place your heel on a stool or step to increase the stretch. Repeat with your left leg.