Hamstring Stretches

1. Lying hamstring stretch

1. Lie flat on either the ground or a mat with the legs fully stretched out.
2. To stretch the right leg, hold the back of the right knee with both hands, pull the leg up toward the chest, and slowly straighten the knee until it feels as though it is stretching.
3. Hold the stretch for 10–30 seconds.

2. Lying hamstring stretch using a strap

Image credit: bwanderd, 2012

1. Lie flat on either the ground or a mat with the legs fully stretched out.
2. To stretch the right leg, bend the right leg and place the strap across the ball of the right foot.
3. Hold the strap in both hands.
4. Keep the left leg extended on the ground with the foot flexed. This should push the thigh and calf toward the floor.
5. Slowly extend the right leg with the foot flexed. The right leg should be straight with a slight bend in the knee, and the bottom of the foot should face the ceiling.
6. Gently pull the strap until there is a slight tension in the hamstrings.
7. Hold the stretch for 10–30 seconds.
8. Repeat two to four times.

3. Lying hamstring stretch using a wall

1. Find an open doorway.
2. Lie flat on either the ground or a mat, with the back flat and the left leg fully extended on the floor. The left leg should pass through the doorway.
3. Lean the right leg against the wall next to the doorway.
4. Adjust the distance between the body and the wall to achieve mild tension in the right leg.
5. Hold the stretch for 10–30 seconds.
6. Repeat three times.