The hamstrings are used continuously while you walk, bending your knee and pulling your leg behind your body. Stretching these muscles can help prevent tightening and tears, and increase flexibility. Hamstring stretches can be performed standing up as well as sitting down. Yoga offers effective and difficult standing poses for lengthening these muscles. Talk to a doctor before trying any new exercise, and warm up before stretching to avoid injury.
Big Toe Pose
One of many forward bend yoga postures, big toe pose promotes the use of your arm muscles to facilitate a greater stretch in your hamstrings. "Yoga Journal" recommends beginning by standing with your feet hip-width apart and parallel. Exhale and bend forward, sliding your index and middle fingers underneath your big toes, pressing your toes down against your fingers. Inhale and lift your torso as you bend your elbows to the sides and use your biceps to pull your stomach closer to your thighs. Alignment is important in this pose, so focus on moving your tailbone toward the ceiling and lengthening your spine. If muscle tightness prevents you from touching your forehead to your legs, keep your back straight and increase the space between your torso and legs.
Dynamic Standing Stretch
Dynamic stretches are not held; rather, you move your legs through their range of motion. Muscles have sensors called spindles that transmit muscle tension and stretch signals to your spinal cord and brain. Stretching a muscle too far causes the spindle to resist the stretch, contracting the muscle. Dynamic stretches, when begun gradually, can properly signal the spindle to relax and lengthen muscle fibers. Stand on one foot, holding a chair for support if necessary, and swing one leg forward and back. Increase the swing's height each time, gradually working up to your full range of motion.
Extended Hand-to-big-toe Pose
Another advanced yoga pose, extended hand-to-big-toe pose involves standing on one leg while holding the other leg or pulling it toward your head or shoulder. This posture stretches your hamstrings as well as improves balance. You may need to stand near a wall or chair until you can perform the posture without wobbling. Bend one knee into your chest. Reach down with the same-side hand and grasp the outside of your foot before inhaling and straightening your leg in front of you. Once the leg is straight and you are balanced, you can swing your leg slowly to the side. If you have ankle or low-back injuries, don't perform this stretch.
Partner-assisted Stretches
If you are extremely flexible, you may need the help of a partner to stretch your hamstrings. This stretch is easier to perform while lying on the floor --- your leg might be heavy or you might be taller than your partner. The standing form of this stretch, however, is just as effective. Raise one leg and have your partner support it around your ankle and calf. Keeping your knee straight, ask your partner to move the leg straight up toward your chest until you feel a stretch, holding for approximately 30 seconds. Moving slowly is paramount for avoiding a strained muscle. Breathe throughout the stretch to promote relaxation in your muscles.
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