The hamstrings are made up of three muscles called the biceps femoris, the semitendinosus and the semimembranosus. Stretching your hamstrings is an effective way to prevent injuries to two of the largest and most important muscles in your body. Many individuals with tight hamstrings know they have to stretch those muscles before engaging in any athletic contest, but even those who are in shape should stretch those muscles to lessen the possibility of a painful hamstring pull or tear.
Standing Hamstring Stretch
Stand up straight and put your right foot ahead of your left. Bend your left knee and put all your weight on it. Try to keep your right knee as straight as possible and lift your right toes off the ground while keeping your heel on the floor. While keeping your back straight, lean forward from your hips. You should feel the stretch in the back of your hamstring. Switch the position of your feet and do the same exercise with your left foot in front of your right. Do this stretch 10 times from each position, take a 30-second break and repeat the set.
Wall Stretch
Stand about 18 inches from the wall and put your arms on the wall at shoulder height. Place your right foot about 10 inches in front of your left. Keep your left leg straight and keep your heel on the floor. Lean forward so you feel the stretch in your hamstring. Do the same exercise with your left foot in front of your right. Do this stretch 10 times from each position, take a 30-second break and repeat the set.
Sitting hamstring strech
Sit on the ground with your feet angled so that each knee is bent and forms the letter "V." Touch the soles of your feet together and bring your feet as close to your body as possible. Lean forward so you feel slight pressure in your lower back and hamstrings. Hold the stretch for the count of three. Do this 10 times, take a 30-second break and repeat the set.
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