The hamstrings are subject to contractures after some strenuous training. Stretching them before and after exercises helps you relieve pain and tension. Those who suffer from back pain and stiff knees benefit from regular stretching. Read on to learn several stretches you can do at home.
Steps
Method 1 of 4: Stretching with a Towel
Step 1. Lie on your back on the floor
Keep your legs straight and your arms at your sides. You can use a mat to feel more comfortable.
Step 2. Bend your right knee and place your foot on the ground
Both the foot and the knee should be aligned with your body; do not let the leg swing from side to side. This position allows you to keep your hips well adherent to the ground for the duration of the exercise.
Step 3. Run a towel under your left foot and grab the ends with both hands
The leg should only be slightly bent at this point. Use a towel that is long enough to allow for a firm grip.
Step 4. Pull the towel to lift the leg off the ground
Try to extend your knee as much as possible while continuing to lift your leg until it is perpendicular to the ground. Proceed until you feel a burning sensation in the hamstrings and hold the position for 10 seconds.
Step 5. Repeat the same technique with the other leg
Bend your left knee and place your foot on the ground. Wrap the towel under your right foot and lift the leg.
Step 6. Do three repetitions for each leg while holding the position for 10 seconds each time
- This is a great exercise for people with back problems because the spine is supported by the floor.
- As your flexibility improves, you can keep the leg you are not lifting straight without losing ground contact with your hips.
Method 2 of 4: Standing Stretches
Step 1. Stand up straight and keep your legs as wide as your shoulders
Step 2. Place the heel of the left foot on the seat of a low chair
Step 3. Lean forward
Keep your back straight and lie forward with both hands over your thigh. Don't flex your knees and lower yourself until you feel a burning sensation behind your thighs. Hold the position for 10 seconds.
Step 4. Repeat three times for each leg
Method 3 of 4: Squats
Step 1. Stand up straight and spread your legs as wide as your shoulders
Step 2. Bend your knees and lower yourself as if doing a squat
Step 3. Keep your back straight
Step 4. Hold the position for 10 seconds
Step 5. Repeat the exercise three times
Method 4 of 4: Face Down Dog Position
Step 1. Begin with a position on all fours, hands and feet should be as wide as the shoulders
Step 2. Support your toes
Step 3. Push your palms onto the floor as you lift your pelvis
Try to stretch your legs as much as possible. You should assume an inverted "V" position.
Step 4. Push your hands to the ground by applying pressure with your calves and hamstrings
As you become more comfortable with this exercise, try to straighten your legs with your heels resting on the ground. Don't lock your knees.
Step 5. Hold the position for 30 seconds
This stretch is part of many yoga routines and stretches the calves, arms, and thigh muscles
Advice
- When you can do your ten second stretches, try gradually increasing the time until you can hold the position for 30 seconds.
- Always keep your back straight when stretching the back of your thighs. Whenever you bend your back, you are not stretching the muscles. When bent, your back is unprotected and you are exposed to a greater risk of muscle injury or a disc in the lower spine.
- If you experience severe back or leg pain, see a doctor.
Warnings
- Don't bounce. Stretches should be smooth. Gradually reach a stretch point for the back of the thigh and hold the position for 10 seconds.
- A normal muscle can be stretched about 1.6 times its length; however this is an extreme elongation that can damage it.
