Hamstring Stretches for Increasing Flexibility

Stretching is potentially the most neglected part of many people's workouts. Incorporating stretching into your workout routine has many benefits and is quick and easy to do. You only need to spend about 10 minutes prior to your workout stretching and you will greatly reduce your risk of injury.

Many people are unaware of the correlation between hamstring stretches and back pain. Tight hamstring muscles can add extra stress to your lower back during everyday activities and over the course of time become very debilitating. If you are experiencing any back pains and are not currently stretching these may just be the thing you need.

Stretching can also increase your range of motion which helps prevent any injuries down the road. Performing these 5 easy hamstring stretches before and after a workout might just be one of the best things you have ever tried!

Hamstring Stretch #1 - The Sitting V

To perform 'The Sitting V' start by sitting on the ground with your legs out at 45 degree angle to each side forming the letter V. You will be reaching towards your toe the best you can without bending your knee. All movements should be slow and controlled and you should stretch the muscle almost to the point of pain but definitely not beyond. Hold this position for 15-20 seconds.

Variation: You can also try this workout with straight legs in front of you which will stretch different areas of the hamstring.

Hamstring Stretch #2 - Hang Over Toe Touches

The hangover toe touches are performed from a standing position with your feet shoulder width apart. You want to concentrate on bending slowly at the hips while not letting your knee joint flex. Relax the back of your knee to feel the stretch and if the pain becomes too intense you can allow a slight bend in the knee. Hold this position for 30-60 seconds and then slowly roll your body back to a standing position.

Variation: As you become more flexible you can try crossing your right leg over your left and touching your toes that way, then alternate. It is important to hold both counts equally to ensure both muscles receive the same attention.

Hamstring Stretch #3 - Lying on Back Stretch

This stretch is performed while lying on your back with your right leg bent and foot on the floor. Next, you want to raise your left leg into the air without lifting your hips off the ground. Then, hold your lower thigh and pull towards your head to increase the stretching. Hold for 30-60 seconds then Switch Legs.

Variation: Many people choose to use a strap of some kind around the balls of the toe to get a deeper stretch. Also, if you have a partner available they can help force your leg back by pushing forwards on your calf muscle and helping support the knee from bending.

Hamstring Stretch #4 - Standing Elevated Foot Forward

This stretch can be performed just about anywhere and is safe for those with injured backs. To do this stretch place your foot on an elevation about 8 inches high such as a stair or step. Then, flex at your foot and bend forward at the hip joint while keeping your back straight. The more you bend forward the more you should feel a stretch in your hamstring. Hold for 30-60 counts and then switch legs.

Variation: As you become more advanced you can increase the elevation. Advanced stretchers will use railings that are about waist height.

Hamstring Stretch #5 - Advanced Across Body Pull

This is the most advanced stretch that I will be covering. To do this lie down on your back and lift your right leg over your left at a 45 degree angle causing you to rotate your hips to the left. When your right leg is on your left side at about your hip continue to pull towards your head until the stretch becomes very tight. Hold this position for 30-60 seconds and then switch legs.

Many people find it easier to do this stretch with a partner because it can become difficult to pull your leg across and up while keeping your leg straight. If a partner is used have them support your knee joint while pressing on your calf and ankle region. Some may also find it useful to use a strap or towel around the foot to achieve a deeper stretch.

I hope these stretches help you live a more flexible and pain free lift. Remember, it only takes a short amount of time to stretch and prevent a debilitating injury that could last much longer so why not do it!

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