Limited hamstring flexibility reduces your range of motion during a knee extension. Your hamstrings are the muscle group located on the backs of your upper legs. The hamstrings attach your pelvis to your knees. When hamstrings contract, your knee bends, or flexes. The extension of your knee creates a stretch in your hamstrings. The range of motion in your knee extension is improved when you improve hamstring flexibility.
Seated
Hamstrings are stretched one leg at a time, or with both legs at the same time. Perform a seated hamstring stretch from a chair, or seated on top of a stability ball. Bend your left knee and place your left foot on the floor. Extend your right leg straight in front of you. Rest your heel on the floor and flex your toes toward the ceiling. Sit up tall and press your core toward the tops of your legs until you feel the stretch down the back of your right leg. Maintain the stretch for 10 to 30 seconds and repeat with your left leg in front. For variation, extend both legs at the same time.
Lying
A lying hamstring stretch supports your back and you can perform this stretch in the comfort of your bed. Lie face up on the floor or on your mattress. Bend your left knee and place your left foot on the floor. Straighten your right leg toward the ceiling. Hold onto the back of your right leg with both hands. Flex your foot by pulling your toes toward your face. Gently pull your leg toward your upper body until you feel the stretch in your hamstrings. Maintain the stretch for 10 to 30 seconds. Release slowly and repeat on your left leg. As your flexibility improves, straighten the leg that remains on the floor.
Forward Fold
Sit on the floor with your legs extended in front of you. Rest your heels on the floor and flex your feet so your toes point up. Inhale and sit up tall to lengthen your spine. Exhale and fold forward from your hips. Walk your hands down the fronts of your legs until you feel a stretch in your hamstrings. Maintain the stretch for 10 to 30 seconds. Return to sitting upright. Repeat as needed.
Tips
Warm your body before you perform your hamstring flexibility exercises. Walk for five to 10 minutes or climb stairs. Hold your stretch static and avoid bouncing during your exercise. Schedule flexibility exercises into your workout routine and aim to perform them on a daily basis. Be consistent with your stretching exercises to see improvements. Your muscles will respond and your knee range of motion will improve with dedication.
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