Tightness in the back of your upper legs causes discomfort. Not only do your legs feel restricted, tight hamstrings may cause pain in your lower back as the contracted muscles pull down on your hips. One way to alleviate tightness in your hamstrings and reduce your discomfort is by performing straight leg stretching exercises. Flexibility exercises are added to your daily routine after your body is warm to increase your range of motion and to loosen the hamstrings. Straight leg stretches require proper posture to avoid excessive pulling on your hips and knees. You may require modifications if you have difficulties straightening your tight legs to get into the stretch.
Step 1
Sit on a folded blanket to help you straighten your legs during a seated stretch. Extend your legs straight in front of you. Flex your feet so your toes point toward the ceiling. Straighten your spine and horizontally align your hips for equal stretching on both legs. Press the backs of your knees toward the floor, but do not lock the knee joints.
Step 2
Use a rolled-up towel or a strap made for stretching when you lie on your back for a straight leg stretch. Lie face up on the floor or the bed. Straighten your left leg onto the floor. Bend your right knee and place your foot in the middle of the towel. Hold onto an end of the towel in each hand. Straighten your right leg toward the ceiling. Pull slightly forward on the towel as you press your knee away from your face. Keep a slight bend in your knee, to not lock the joint. (Reference 3)
Step 3
Sit in a chair and extend your straight legs in front of you. Press your heels into the floor as you fold forward from the waist toward your thighs. Place your hands on your calves, or your feet if you have enough flexibility. Contract the front of your upper thighs which tightens your knees caps as you press the backs of your knees toward the floor.
Step 4
Contract your quadriceps, the fronts of your upper thighs, to lift your kneecaps during a standing straight leg stretch. Stand with your feet underneath your hips. Fold forward from the waist and bring your hands to the floor, to your shins, or place your elbows above your knees. Concentrate on pressing your knees toward the back of the room to straighten, but do not lock your knees.
Things You'll Need
- Rolled-up towel or stretching strap
- Folded blanket
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