How to Stretch Your Hamstrings While Standing

"Hamstring pulls are common when people do not stretch or warm up properly," says Joanie Greggains, TV and KGO Radio fitness expert and author of "Fit Happens." "They can be easily avoided with proper stretching."

Difficulty: Moderately Easy

Instructions

1. Stand with your feet approximately 6 inches apart.

2. 
    

   Keep your legs straight, or bend your knees slightly.

3. 
    

   Bend at the waist and reach for your toes with your fingers.

4. Allow the weight of your arms and torso to help with the stretch.

5. Breathe deeply and gently reach down as you exhale.

6. 
    

   Hold the stretch for 30 seconds.

7. Rise slowly, lifting your head last, so you don't strain your lower back muscles.

8. Sit with your legs straight forward, then lean toward your toes (keeping your back straight) as you bring your chest and forehead to your knees. Hold the stretch for 30 seconds.

Tips & Warnings

• Hamstring stretches are especially helpful if you play sports that require lateral movement and/or a lot of stopping and starting.
• Strengthen your hamstrings by doing leg curls, or by biking or running often.
• Hamstring stretches can help to alleviate lower back pain.
• Don't bounce while stretching.
• Don't force a stretch. Ease into it slowly and go only as far as your muscles will take you.

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