Hamstring Stretches

About this topic

The hamstrings are a group of 3 muscles in the back of your thigh. These muscles can get tight and are often injured while playing sports.
There are many ways to stretch the hamstrings.
General
Before starting with a program, ask your doctor if you are healthy enough to do these exercises. Your doctor may have you work with a
trainer or physical therapist to make a safe exercise program to meet your needs.
Stretching Exercises
Stretching exercises keep your muscles flexible. They also stop them from getting tight. Start by doing each of these stretches 2 to 3 times.
In order for your body to make changes, you will need to hold these stretches for 20 to 30 seconds. Repeat each exercise 2 to 3 times each
day. Do all exercises slowly.
Hamstring stretches seated − Sit up straight on the edge of a chair. Make sure you keep your back straight. Straighten your knee on
your left leg. Keep your heel on the floor. Bend forward at the waist towards your foot while keeping your upper back straight. Bend
forward until you feel a stretch in the back of your thigh. Repeat on the other leg.
Hamstring stretches on back − Lie on your back with both knees bent and feet flat on the floor. Grab the back of your left thigh.
Straighten your knee until you feel a stretch at the back of your thigh. Now, pull your toes down towards your head. Repeat on the
other leg.
Hamstring stretches lying down with belt or towel − Lie on your back with both legs straight and toes pointed upward. Loop a belt or
towel around the ball of one foot. Lift up your leg, keeping the knee straight until you feel a stretch in the back of your thigh. Pull down
on the belt or towel to bend your foot more for a better stretch. Repeat on the other side.
Hamstring stretches in doorway − Lie on your back near a doorway. Make sure others will not walk by while you are stretching. One
leg should be on the floor through the doorway with your knee straight. Put the other leg up on the wall with your knee straight. Scoot
forward until you feel a stretch in the back of the thigh. Bend your foot down towards your head for a better stretch. Repeat on the
other side.
Hamstring stretches sitting on floor − Sit on the floor. Put one leg straight out towards the side as if you were getting into a straddle
position. Bend the other leg at the knee so that the foot is touching your other thigh. Keep your back straight and slowly lean towards
the foot of the straight leg until you feel a stretch in the back of your thigh. Bend your foot up towards your head for a better stretch.
Repeat on the other side.
Hamstring stretches standing − Stand with your feet shoulder width apart. Straighten one leg about a foot in front of the other.
Keeping your front leg straight, bend the knee on your back leg. At the same time, keep your back straight and lean forward at the
waist. You should feel a stretch on the back of your thigh. Pull the toes up on your front foot. Repeat on the other side.
What will the results be?
Less pain and stiffness
Better flexibility and range of motion
Less cramping
Easier to do daily activities
Less chance of injury during sports
Helpful tips
Stay active and work out to keep your muscles strong and flexible.
Keep a healthy weight so there is not extra stress on your joints. Eat a healthy diet to keep your muscles healthy.
 Be sure you do not hold your breath when exercising. This can raise your blood pressure. If you tend to hold your breath, try counting
out loud when exercising. If any exercise bothers you, stop right away.
Always warm up before stretching. Heated muscles stretch much easier than cool muscles. Stretching cool muscles can lead to injury.
Try walking or cycling at an easy pace for a few minutes to warm up your muscles. Do this again after exercising.
Never bounce when doing stretches.
Doing exercises before a meal may be a good way to get into a routine.
Exercise may be slightly uncomfortable, but you should not have sharp pains. If you do get sharp pains, stop what you are doing. If
the sharp pains continue, call your doctor.
Where can I learn more?
American Academy of Orthopaedic Surgeons
http://orthoinfo.aaos.org/topic.cfm?topic=A00300
Last Reviewed Date
2015-01-09
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