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Four Methods:Stretching With a TowelStanding and StretchingSquattingDoing the Downward Facing Dog

Your hamstrings, the muscles that make up the back of your thighs, can easily get tight after a bit of strenuous exercise. Stretching your hamstrings before and after working out helps alleviate pain and tightness. Back pain sufferers and those with stiff knees will also benefit from a regular stretching routine. Read on to learn several great stretches you can do at home.

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Method 1 of 4: Stretching With a Towel

  1. Stretch Hamstrings Step 1 Version 2.jpg
    1
    Lie flat on the floor. Stretch your legs in front of you and keep your arms at your sides. You may lie on a mat if you find it more comfortable.
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  2. Stretch Hamstrings Step 2 Version 2.jpg
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    Bend your right knee and rest your foot on the floor. Your knee and foot should be in a straight line down from your body; don't let your knee drift to one side or the other. Bending your knee allows you to keep your hips planted firmly on the ground at all times.
  3. Stretch Hamstrings Step 3 Version 2.jpg
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    Loop a towel under your left foot and grab the ends with both hands. Your leg should be only slightly bent at this point. Make sure the towel is long enough for you to get a good grip on it.
  4. Stretch Hamstrings Step 4 Version 2.jpg
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    Pull on the towel to lift your leg off of the ground. Try to straighten your leg as much as possible as you continue lifting until it is at a 90 degree angle with the floor. Keep going until you feel a burn in your hamstring, then hold for 10 seconds.
  5. Stretch Hamstrings Step 5 Version 2.jpg
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    Do the same with the other leg. Bend the left knee and place your left foot on the ground. Loop the towel around your right foot, then raise it with the towel.
  6. Stretch Hamstrings Step 6 Version 2.jpg
    6
    Repeat the exercise. Repeat 3 times with each leg, holding for 10 seconds each time.
    • This is an excellent hamstring stretch for people with back problems because your back is supported by the floor.
    • As you become more flexible, you can choose to extend the knee on the leg that you are not stretching, ensuring both hips stay level with the ground.

Method 2 of 4: Standing and Stretching

  1. 1
    Stand with your legs shoulder-width apart.
  2. 2
    Place the heel of your left foot on the seat of a low chair.
  3. 3
    Lean in. With a straight back, lean forward into your left hamstring with both hands on top of your thigh. Keep both legs straight and only go far enough to feel a light burn in your hamstring. Hold the position for 10 seconds.
  4. 4
    Repeat three times with each leg.

Method 3 of 4: Squatting

  1. 1
    Stand with your feet feet shoulder-width apart.
  2. 2
    Bend your knees and lower yourself into a squat.
  3. 3
    Keep your back straight.
  4. 4
    Hold the position for 10 seconds.
  5. 5
    Repeat the stretch three times.

Method 4 of 4: Doing the Downward Facing Dog

  1. 1
    Start on all fours with your hands and feet spaced shoulder-width apart.
  2. 2
    Tuck your toes under you.
  3. 3
    Press your arms into the floor as you lift your hips. Try to straighten your legs as much as possible. Your body will be in an upside down "V" position.
  4. 4
    Press into the floor with your hands, putting pressure on the calves and hamstrings. As you become more acquainted with this stretch, try to straighten the legs and press your heels into the floor. Do not lock your knees.
  5. 5
    Hold for 30 seconds.
    • This stretch can be used as part of a yoga regimen and it stretches your calves and arms along with your hamstrings.
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Tips

  • After you have progressed with your 10-second stretches, try gradually increasing the time you hold your stretch, until you can hold it for 30 seconds.
  • Always keep a straight back when stretching your hamstrings. Any time you are curving your back you are not stretching your hamstring. A curved back means that your spine is unprotected, and you are at a great risk to hurt a muscle or disc in the lower back.
  • If you are experiencing extreme pain in the leg or back, consult your doctor.

Warnings

  • Do not bounce. Stretches should be smooth. Move to a point where you are stretching your hamstring, and then hold the stretch steady for 10 seconds.
  • A normal muscle can be stretched to about 1.6 times its length; however, this is usually an unhealthy amount of stretching as it can damage the muscle.

Things You'll Need

  • Comfortable clothing
  • Mat or a lightly cushioned surface
  • Towel
  • Chair


Related wikiHows

How to
Do Standing Hamstring Stretches

How to
Squat With Good Technique

How to
Gain Flexibility

How to
Perform a Hamstring Curl

How to
Treat a Pulled Hamstring Muscle

Sources and Citations

Article Info

Categories: Warm Ups Stretching and Flexibility

In other languages:

Deutsch: Die Pomuskeln dehnen, Français: Comment étirer vos muscles ischio jambiers, Italiano: Come Allungare i Muscoli della Parte Posteriore della Coscia, Português: Como Alongar os Músculos Posteriores da Coxa, Español: Cómo estirar los isquiotibiales, Nederlands: Je hamstrings oprekken, Русский: растянуть подколенные сухожилия, 中文: 拉伸腘绳肌, Bahasa Indonesia: Melatih Kelenturan Otot Paha Belakang (Hamstring)

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