About this topic
The hamstrings are a group of 3 muscles in the back of your thigh. These muscles can get tight and are often injured while playing sports. There are many ways to stretch the hamstrings. ‚
General
Before starting with a program, ask your doctor if you are healthy enough to do these exercises. Your doctor may have you work with a trainer or physical therapist to make a safe exercise program to meet your needs. ‚
Stretching Exercises ‚
Stretching exercises keep your back muscles flexible. They also stop them from getting tight. In order for your body to make changes, you will need to hold these stretches for 20 to 30 seconds. Repeat each exercise 2 to 3 times on each side. Do all exercises slowly. ‚
- Hamstring stretches seated ¢ ˆ ’ Sit up straight on the edge of a chair. Make sure you keep your back straight. Straighten your knee on your right leg. Keep your heel on the floor. Bend forward at the waist towards your foot while keeping your upper back straight. Bend forward until you feel a stretch in the back of your thigh. Repeat on the other side.
- Hamstring stretches on back ¢ ˆ ’ Lie on your back with both knees bent and feet flat on the floor. Grab the back of your right thigh. Straighten your knee until you feel a stretch at the back of your thigh. Now pull your toes down towards your head. Repeat on the other side.
- Hamstring stretches with belt or towel ¢ ˆ ’ Lie on your back with both legs straight and toes pointed upward. Loop a belt or towel around the ball of one foot. Lift up your leg, keeping the knee straight until you feel a stretch in the back of your thigh. Pull down on the belt or towel to bend your foot more for a better stretch. Repeat on the other side.
- Hamstring stretches in doorway ¢ ˆ ’ Lie on your back near a doorway. Make sure others will not walk by while you are stretching. One leg should be on the floor through the doorway with your knee straight. Put the other leg up on the wall with your knee straight. Scoot forward until you feel a stretch in the back of the thigh. Bend your foot down towards your head for a better stretch. Repeat on the other side.
- Hamstring stretches sitting on floor ¢ ˆ ’ Sit on the floor. Put one leg straight out towards the side as if you were getting into a straddle position. Bend the other leg at the knee so that the foot is touching your other thigh. Keep your back straight and slowly lean towards the foot of the straight leg until you feel a stretch in the back of your thigh. Bend your foot up towards your head for a better stretch. Repeat on the other side.
- Hamstring stretches standing ¢ ˆ ’ Stand with your feet shoulder width apart. Straighten one leg about a foot in front of the other. Keeping your front leg straight, bend the knee on your back leg. At the same time, keep your back straight and lean forward at the waist. You should feel a stretch on the back of your thigh. Pull the toes up on your front foot. Repeat on the other side.
View OriginalView Original
What will the results be?
- Better flexibility and range of motion
- Less stiffness and pain
- Less cramping
- Doing activities may be easier
- Less chance of injury during sports
Helpful tips
- Stay active and work out to keep your muscles strong and flexible.
- Keep a healthy weight so there is not extra stress on your joints. Eat a healthy diet to keep your muscles healthy.
- Be sure you do not hold your breath when exercising. This can raise your blood pressure. If you tend to hold your breath, try counting out loud when exercising. If any exercise bothers you, stop right away.
- Always warm up before stretching. Heated muscles stretch much easier than cool muscles. Stretching cool muscles can lead to injury.
- Try walking or cycling at an easy pace for a few minutes to warm up your muscles. Do this again after exercising.
- Never bounce when doing stretches.
- Doing stretches before each meal may be a good way to get into a routine.
- Exercise may be slightly uncomfortable, but you should not have sharp pains. If you do get sharp pains, stop what you are doing. If the sharp pains continue, call your doctor.
Where can I learn more?
American Academy of Orthopaedic Surgeons ‚
http://orthoinfo.aaos.org/topic.cfm?topic=A00300 ‚
Consumer Information Use and Disclaimer
This information is not specific medical advice and does not replace information you receive from your health care provider. This is only a brief summary of general information. It does NOT include all information about conditions, illnesses, injuries, tests, procedures, treatments, therapies, discharge instructions or life-style choices that may apply to you. You must talk with your health care provider for complete information about your health and treatment options. This information should not be used to decide whether or not to accept your health care providers advice, instructions or recommendations. Only your health care provider has the knowledge and training to provide advice that is right for you. ‚
Copyright
Copyright ‚ © 2015 Clinical Drug Information, LLC and Lexi-Comp, Inc. ‚