Your hamstrings run along the backs of your thighs and are particularly susceptible to injury if you participate in physical activities that involve sudden bursts of speed. Dancers, basketball and soccer players, and sprinters are among those who must ensure that their hamstrings are warm and supple when they head into a training session. When you stretch your hamstrings before or after a workout, be conscious of your technique and be aware that stretching itself can cause injury. Stretch your hamstrings gently and only to the point of tension, avoid bouncing and keep uninvolved areas of your body relatively still.
Standing Hamstrings Stretch
Stand with your feet approximately shoulder-width apart and rest the heel of your right foot on the seat of a sturdy chair. Bend your left knee slightly and adjust the position of your left foot on the floor so you can lengthen your right knee while keeping your hips level and over your standing foot. Align your head over your spine, and your shoulders over your hips as you hinge forward from the waist. Rest your hands lightly on your thigh. When you feel light tension beneath your right thigh, hold the stretch for 10 to 15 seconds, then release. Repeat the stretch three or four times.
Lying Hamstrings Stretch
Lie on your back on an exercise mat or towel. Maintain a neutral spine as you bend both knees and direct them upward, allowing the soles of your feet to rest of the floor. Grasp your right knee in both hands and draw it toward your chest slightly as you begin to extend your right knee. As you continue to slowly and carefully lengthen your right leg, adjust your grasp and take hold of the underside of the thigh. When you begin to feel tension in your hamstrings, hold the stretch for 10 to 15 seconds, then release. Repeat the stretch three or four times before continuing on the left.
Seated Toe Touches
Sit on an exercise mat with your legs extended in front of you. Flex your feet so your toes are directed upward and lengthen your back, keeping your head aligned with your torso. Rest your hands lightly on your thighs, straighten your knees and engage your abdominal muscles as you begin to hinge forward from the hips. Walk your fingertips along the tops of your thighs until you experience mild tension in your hamstrings. Hold the stretch for 10 to 15 seconds, release and repeat three or four times, increasing the depth of the stretch with each repetition, if possible. To best target the hamstrings, avoid rounding the back throughout the stretch.
Considerations
Always warm up before stretching your hamstrings or stretch immediately after rigorous exercise when your leg muscles are already warm and pliable. If you do suffer an injury to your hamstrings, follow the advice of your doctor with respect to rehabilitation. Depending on the nature and seriousness of your injury, you may need to refrain from sports and other activities until your injury begins to heal. When your doctor advises you to begin stretching your hamstrings — either following or as part of your recovery — use exercises she specifically recommends.
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