Performing hamstring stretches with the correct technique is very important to ensure your muscles are warmed up properly. Before participating in any physical exercise which requires the rigorous use of your legs, such as running, or playing sports such as hockey, soccer, or football, you should ensure your hamstrings are properly stretched out. You should also stretch out the other muscles in your legs, as well as a general stretch for the other major muscles in your body to ensure you are properly warmed up. There are a variety of different stretches which are all suitable to warm up. Proper stretching before and after all physical activity drastically reduces chances of hurting your muscles. Stretching helps prevent injuries such as strains or tears. Some of the best hamstring stretches include:
This stretch is simple but great for your muscles. Find enough space on the floor and lay down a mat (if preferred). Lay down flat on your back and angle one of your legs. Lift up the other leg 90 degrees so that it is perpendicular to the floor and your body. Hold your raised leg at your thigh/knee and gently pull it towards you to intensify the stretch. Alternatively, you can use a resistance band or skipping rope and use that to apply additional pressure to your foot to help intensify the stretch.
This is a great stretch to help with your lower back as well. Find an area to sit with your legs extended and your back up straight. Simply bend forward and reach with your arms trying to touch your toes with your fingertips. To increase intensity, attempt to grasp both of your feet with your hands. If preferred, you can cross one leg in and just stretch one leg at a time, rather than stretching both legs simultaneously.
This is a great stretch to do in your own home, all you need is a clear doorway! To start off, lay down on the floor in the doorway. Let one leg lay on the floor and put the other leg up vertically against the wall. Adjust your body’s position so that your elevated leg is parallel with the wall on which it is against. Hold the stretch and remember to breathe. Switch legs and repeat. When repeating this hamstring stretch, you may need to use the other side of the wall when your switch legs. This stretch can also be performed at the corner of two external walls.
Over time you will be able to increase the amount of time you can hold the stretch for and that leads to better flexibility. Be sure to breathe at a steady pace while stretching. Also, make sure you follow the correct technique and remember to not only stretch before activity but also after it! Hamstring stretches are important to help prevent injury or strains.
