How to Stretch Tight Hamstrings

These two exercises will allow you to gradually and comfortably stretch your tight hamstrings.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• An open area on the floor.
• A yoga matt (otpional)

1. Sit on the floor or a matt with your knees bent and your feet flat on the floor.

2. Reach around the outside of your ankles with your hands. Grab the bottom of your right foot with your right hand and your left foot with your left hand.

3. Gradually push your feet forward until your legs are as extended as you can comfortably make them. Don't worry if you cant straighten them very much. Concentrate on bending from the hips rather than the waste.

4. Hold this position for five breaths and then relax for three breaths. Repeat three times.

5. Get on your hands and knees. Make sure your hips are directly over your knees and your shoulders are directly over your hands.

6. Curl your toes under so you are on the balls of your feet. Slowly push up on your toes straightening your legs as much as you can while pushing your bottom up. Don't worry if you can't straighten your legs all the way.

7. Once you are up as high as you can go try to lower your heals toward the floor. Don't worry if you can't lower your heals all the way to the floor. This is supposed to be a gradual stretch.

8. Hold the pose for five breaths while slowly pushing up on your toes on the inhale and then pushing your heals down on the exhale.

Tips & Warnings

• Do each set of exercises twice a day.
• The key to stretching your hamstrings is to do it gradually. Be happy with small gains.
• Never strain or over stretch your hamstrings because this could lead to injury.
• Be sure you are fit for physical activity before you start any exercise routine. Check with your doctor if you are not sure.

[Elfenaura]

on 11/16/2007 Took me a while to understand what was happening between steps 5 and 6. Think I have it now. Seems to work. I'll give it a try for a week or two and see if it helps.