Within your workout, you would really help yourself by learning how to do proper hamstring stretches as you warm up and cool down. It will help keep your lower body flexible, prevent injury and reduce lower back pain.
You can very easily injure your hamstrings, as strains and tears are extremely prevalent in most athletes. Athletes that are particular susceptible are those who require extreme burst of speed, power and agility.
Just by committing to a proper stretch before working out or participating in athletic activities, you will reduce your chances of hamstring injury dramatically.
The following outlines some exercises that can come in handy when you work out.
Basic Stretch
While sitting on the floor, place both legs straight out. Hold out your arms straight in front of you, bending your waist as you lean forward. Maintain constant movement, sliding your hands down your legs as you keep up the movement.
Move forward while keeping your knees straight. When you reach the point where you feel a little discomfort, hold the position for 10 seconds and then return back to an upright position. Do this three times
Seated Hamstring and Groin Stretch
Sit upright, pointing out both of your legs completely. Flex your right knee so that the right foot rests comfortably along your left inner thigh, with the right knee as close as possible to the floor. Keeping your spine long and your shoulders down away from your ears, lunge forwards from the hips to reach forward to your left foot.
Try to lean forward as much as you can and the reach even further by relaxing your spine before pausing to hold this stretching position. You will feel the stretch along the back of the outstretched leg, and along the inside and rear of the flexed lg. Switch legs and do this again, being sure to maintain breathing.
Lying Hamstring Stretch and Variations
For this exercise you need to lie flat on the floor and hold your knees at a 90-degree angle. Raise your left leg, grasping it loosely behind the thigh with both hands. While keeping your right leg straight and down on the floor, ease your left leg as close to your chest as you can get it. The thigh that is flexed should undergo a tremendous stretch. Repeat with the other leg. And as always, focus on easy breathing during the exercise. If this exercise is too easy for you, a good idea is to move back to the original start position and before you ease the raised leg to your chest, straighten it instead.
This variation will help you to once again feel that muscle stretching along the back of your thigh, however you should also feel the stretch not just at the top of your thigh, but through the entire length of the thigh in this version. As with all those exercises, your back should stay flat and down. Once again, repeat the exercise with the opposite leg. Keep your breathing steady as you keep going.
There are several variations of the above positions. The easier lying hamstring stretch can be varied by changing the position of the lower leg. Twist that lower leg in over your chest for a whole new stretch. Ease the leg into position, taking care not to pull on it forcefully to get it where it needs to be.
Sit upright, keeping the right leg out. Your left knee should be bend over, and you must put your left foot against your right thigh, resting on the inside. Keep your right toes pointing straight up. Run your hands down your leg for balance as you lean in from your hips. Feel the stretch in your right hamstrings. Again, make sure to switch legs and repeat.
Trick – Get every part of that hamstring stretched by making your toes point a different direction east time you lean forward.
Chair Stretch For Hamstrings
Place your right foot on the edge of a chair (or any sturdy object knee to waist high). Have the left foot remain on the floor. Your right knee should be slightly bent. While keeping your back straight, you should lean forward at the hips. You should feel this exercise stretch your right hamstrings. Again, you should switch legs and repeat this exercise.
There are many forms of hamstring stretches that can be performed. If you can start doing these proper hamstring stretches each day before your workout routine, you will increase your flexibility, reduce any lower back pain you might be experiencing and will also work to prevent any injuries that might occur.
P.S. Don’t forget to visit my blog posting “How To Do Proper Hamstring Stretches“, for some detailed example video’s.