Tight Hamstrings are a common finding in most people. Effective Hamstring stretching exercises are vital to the overall health and condition of the Hamstring Muscles. The Hamstring Muscles are very susceptible to tears, strains and other common sporting injuries. By increasing the flexiblity of the Hamstrings it will contribute greatly to the ability of the Hamstring Muscles to resist strains and help prevent against injuries.
The Hamstring group of muscles are located at the back of the upper leg. The Hamstring Muscles are actually a group of three separate muscles. The top of these muscles are attached to the lower part of the pelvis and the bottom of the Hamstring Muscles are attached to the lower leg bone just below the knee joint. The technical or anatomical names for the three Hamstring Muscles are:
Semimembranosus
Semitendinosus &
Biceps Femoris.
Stretching your Hamstring Muscles is quite simple and easy to learn. Below is a list of a four easy stretches that you can include at the end of your workout or after you have completed our warm up. By doing these stretches for your Hamstrings you’ll be on your way to a more limber lifestyle.
Stretch #1
Sit on the floor with both legs out straight.
Extend your arms and reach forward by bending at the waist as far as possible while keeping your knees straight.
Hold this position for 10-30 seconds
Stretch #2
Sit on the floor with one leg out straight
Bend the other leg at the knee and position the sole of that foot against your opposite inner thigh.
Extend your arms and reach forward over the one straight leg by bending at the waist as far as possible.
Hold this position for 10-30 seconds.
Relax. Repeat
Stretch #3
Stand and cross your right foot in front of your left Slowly lower your forehead to your right knee by bending at the waist.
Keep both knees straight.
Hold this position for 10-30 seconds.
Stretch #4
Stand one foot from a wall and place your hands on the wall at shoulder-height, shoulder-width apart.
Take a step back with one leg while pushing into the wall.
Keep your back straight and press your heels into the floor. Hold for 10-30 seconds.
Step forward and repeat.
