Hamstring Stretch

by tgiffitness on January 25, 2013

Post image for Hamstring Stretch

How to stretch your Hamstrings:

  • Lay on your back with your legs extended
  • Lift one leg up in front of your body until you feel a stretch down the back of the leg
  • Try to keep the knee as straight as possible
  • Keep the knee of the opposite leg pressed into the mat
  • Hold on to the leg, either behind the thigh, or behind the calf (do not hold directly behind the knee)
  • To increase the stretch in the calf, flex the foot by pulling the toes towards you
  • To release the stretch in the calf, point the toes upwards
  • Be sure to keep the shoulders relaxed as you pull the leg in towards the body, by bending the arms at the elbows
  • If you are having trouble holding on to the leg, use a yoga strap as seen in option three
  • If you do not have a yoga strap, or are still having difficulty holding on to the leg, follow the instructions in option four
  • Hold the stretch for 30 seconds, then repeat with the other leg

What you should feel when you are stretching your hamstrings:

  • The hamstring muscles are located on the back side, of the upper part of the leg. When you are stretching your hamstrings, you will feel a stretch running from your sit bones to the knee. You may also feel a stretch in the calf muscles of the lower leg if the foot is flexed, or if these muscles are tight.

Hamstrings Option 2

Hamstrings Option 3

Hamstrings Option 4

Hamstrings - Tight hip flexors

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