Stretching Exercises for a Pulled Hamstring


Your hamstrings are the muscles that extend along the back of your leg. They are the muscles that allow you to bend your knees and perform other activities such as running, walking, pedaling and jumping. Recuperating from a pulled hamstring injury requires diligence, hard work and determination. Choose a variety of stretching exercises for pulled hamstrings.

Standing Exercises

  • Perform a basic stretching exercise for pulled hamstrings known as a "good morning." Stand up straight on a flat, even surface. Hold a dumbbell in each hand. Bend at your hips. While keeping your back straight, slowly lower the weight to the floor. Hold. Return to original position. Repeat for eight to 10 reps.
    Stretch your pulled hamstring by lifting your injured leg and placing it onto a flat surface that is waist height. Keep your knee straight. Slowly move your upper body forward toward your toes. Bend at the waist. Keep your back straight. Hold for 30 seconds. Return to the upright position. Repeat.

Prone Exercises

  • Lie on the floor near a wall. Lift your injured leg onto the wall. Move your buttocks closer to the wall, with your heel against the wall. Feel the stretch in your hamstrings. You're trying to move forward until your injured leg is flat against the wall.
    Do not bend your knee.

    Lie on a floor mat and place your heels on top of a large exercise ball. Only your upper back and shoulders will be on the floor in this position. Slowly bring your heels toward your body. Move the ball about 6 inches with your heels. Return your legs to extended position. Hold. Repeat.

Seated Exercise

  • Stretch your pulled hamstring by sitting on a flat surface, such as a floor or bench. Extending your legs straight in front of you. Slowly bend your upper body forward at the waist. Keep your knees straight. Your abdomen will touch your thighs. Grab each foot with your hands. Pull yourself forward until your face is at your knees.

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