A proper hamstring stretches are one of the most important stretches that you can do before or after a workout. It will help keep your lower body flexible, prevent injury and reduce lower back pain.
A lot of people don’t realize that hamstrings are much more susceptible to tears, strains and other injuries that other areas of the body. Athletes that are particular susceptible are those who require extreme burst of speed, power and agility.
At the same time, if you stretch properly, you will be able to diminish the likelihood of getting your hamstrings in a bind.
The following outlines some exercises that can come in handy when you work out.
Basic Stretch
While sitting on the floor, place both legs straight out. Bend at the waist while extending your arms straight in front of you, reaching forward. Keep moving your body forward as you glide your hands along the tops of your legs.
Make sure to keep your knees straight as you move forward. Once you feel some discomfort, hold for 10 seconds and then return to an upright seated position. You should do this stretch three times.
Seated Hamstring and Groin Stretch
Sit tall with both legs fully outstretched. Bend that right knee while it is on the floor, curling it up so you are resting your foot against the other thigh, holding it there. While maintaining an extended spine and lowering your shoulders, you reach forward to grab your left foot, which should still be extended.
Go as far forwards as possible, then relax your spine to reach even further forwards, holding this stretch position. You will feel the stretch along the back of the outstretched leg, and along the inside and rear of the flexed lg. Switch legs and do this again, being sure to maintain breathing.
Lying Hamstring Stretch and Variations
Lie flat on the floor with your knees flexed to approximately ninety degrees. Raise your left leg, grasping it loosely behind the thigh with both hands. While keeping your right leg straight and down on the floor, ease your left leg as close to your chest as you can get it. This position will allow you to feel the stretch down the back of your thigh. Switch legs and repeat this. Keep up the steady breathing. If you can perform this exercise relatively easily, then go back to your original starting position and this time try and straighten your raised leg, before easing it closer towards your chest.
Again, you will feel the stretch along the back of the raised thigh; although this time you will experience the sensation of stretch throughout the length of the thigh, and not just towards the top, as in the previous exercise. Remember to keep your back as flat as possible on the floor during both variations. Once again, repeat the exercise with the opposite leg. Keep your breathing steady as you keep going.
There are several variations of the above positions. For example, you can change up the lying hamstring stretch simply by changing the lower leg’s position. Twist that lower leg in over your chest for a whole new stretch. Ease the leg into position, taking care not to pull on it forcefully to get it where it needs to be.
Sit upright, keeping the right leg out. Take your left leg and bend the knee to the side, placing the bottom side of your left food against the inner right thigh area. Keep your right toes pointing straight up. Run your hands down your leg for balance as you lean in from your hips. Let your right hamstring get a good stretch. Repeat by switching legs.
Tip – You can stretch different parts of your hamstrings, by pointing your toes to the left or right when you lean forward.
The Hamstring Chair Stretch
Place your right foot on the edge of a chair (or any sturdy object knee to waist high). Your left foot should be kept firmly on the floor. Your right knee should be slightly bent. While keeping your back straight, you should lean forward at the hips. You should feel this exercise stretch your right hamstrings. Switch these legs and do it again.
There are many forms of hamstring stretches that can be performed. By working these proper hamstring stretches into your daily workout out routine you will not only become more flexible, but prevent injury and reduce lower back pain.
P.S. Don’t forget to visit my blog posting “How To Do Proper Hamstring Stretches“, for some detailed example video’s.