Hamstring Stretch

Hamstrings and Stretching Them

Where should you feel the hamstring stretch?

Check out all the videos we have posted right here on Hamstring Stretching Videos.

How to become flexible for martial arts or any sport you do.

Tight hamstrings hold you back in all your sports and activities.  You don't have to have tight hamstrings if you will just take a couple of minuets and stretch them every day or so.  You can start in the morning and in five minuets you can be lose and set for the whole day.  Everyone has five minuets they can spend on stretching.  In fact it can become very meditative.

This stretch will loosen your muscles in the back of your thigh. Here is how you do it-

Sit sideways on a bench or other hard surface (such as two chairs placed side by side) without leaning back against anything and with your back and shoulders straight. Your left leg should be resting on the bench, toes pointing up.

Your right leg should be resting over the side of the bench, with your right foot flat on the floor. If your left knee is bent, stretch to get it to lie flat on the bench. If you feel a stretch at this point, hold the position for 10 to 30 seconds. If your left leg is flat on the bench and you don't feel a stretch, lean forward slowly from the hips (not the waist) until you do, keeping your back and shoulders straight the entire time (note: omit this part if you have had a hip replacement - don't lean forward, unless your surgeon or physical therapist approves).

Stop and hold this position for 10 to 30 seconds. Reverse the position so that you stretch your right leg in the same way. Repeat 3 to 5 times on each side.

Summary:

• Sit sideways on bench.
• Keep one leg stretched out on bench, straight.
• Keep other leg off of bench, with foot flat on floor.
• Straighten back.
• Lean forward from hips (not waist) till you feel stretching in leg on bench, keeping back and shoulders straight. Omit this step if you have had a hip replacement, unless surgeon/therapist approves.
• Hold position.
• Repeat with other leg.

Here is an Alternative Hamstring Stretch

This will stretch your  muscles in your back of your thigh.

Stand behind a chair, with your legs straight. Hold the back of the chair with both hands. Bend forward from your hips (not your waist), keeping your entire back and shoulders straight the whole time, until your upper body is parallel to the floor. Don't "hump" any part of your back or shoulders at any time. Hold position for 10 to 30 seconds. You should feel a stretch in the backs of your thighs. Repeat 3 to 5 times.

Summary:

1. Stand behind chair, holding the back of it with both hands.
2. Bend forward from the hips, keeping back and shoulders straight at all times.
3. When upper body is parallel to floor, hold position.

Start with the easy stretches for the hamstring and then start working into the other forms of stretching.  This stretch is just to get you use to working with your body.