How to Stretch Your Hamstrings

Stand taller and kick further with more flexible hamstring muscles–—the 3 powerful posterior thigh muscles. With the simple stretch below, your muscles will be in optimum shape for almost any activity and you'll avoid painful hamstring injuries.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Exercise mats
• Stretch equipment

1. Lie down on your back. Hold an exercise strap in your hands.

2. Bend your right leg at the knee and put the strap under your right foot.

3. Straighten your right knee. Use the strap to control how far you bend your leg at the hip, bringing your foot toward the ceiling.

4. Hold a comfortable, static stretch (no bouncing) for 60 seconds. Keep your abdominals lightly contracted, with your back flat. Avoid arching your back.

5. Bend your knee and place the strap under your left foot. Repeat the stretch on the other leg.

Tips & Warnings

• An exercise mat will cushion the ground and protect your back and tailbone from bruising.
• For an easier stretch, place the strap behind your ankle, keep your knee slightly bent, or bend the leg that you're not stretching, with your foot flat on the floor.
• Don't bounce. Ballistic stretching (bouncing) causes microtrauma in the muscle spindles, and you can strain them as a result. Static, steady stretching is safe.
• Avoid overstretching. Your hamstrings can be unforgiving if you "pull to pain."
• Numbness or tingling in your legs or back may indicate a medical problem. Consult with a physician or physical therapist for treatment.
• This information is not intended as a substitute for professional medical advice or treatment.

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on 11/22/2005 If you have lower back problems, placing a rolled-up towel under your lower back while doing this stretch will greatly reduce strain to the lower back.