We all know that it is important to stretch before exercise, but perhaps the most essential stretch that you should be doing is a proper hamstring stretch. Proper stretching can help reduce the chance of developing lower back pain or injuries and will help to keep your lower body much more flexible.
A lot of people don't realize that hamstrings are much more susceptible to tears, strains and other injuries that other areas of the body. Athletes that are particular susceptible are those who require extreme burst of speed, power and agility.
At the same time, if you stretch properly, you will be able to diminish the likelihood of getting your hamstrings in a bind.
Here are some excellent exercises that you can add to your daily routine:
Basic Stretch
Sit on the floor, pointing your legs right in front of you. Bend at the waist while extending your arms straight in front of you, reaching forward. Keep moving your body forward as you glide your hands along the tops of your legs.
Move forward while keeping your knees straight. Reach to the point where you start to strain, then hold that pose for 10 seconds, releasing soon after. Do this three times
Seated Hamstring and Groin Stretch
Sit upright, pointing out both of your legs completely. Bend that right knee while it is on the floor, curling it up so you are resting your foot against the other thigh, holding it there. 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. Breathe easy while doing this stretch and repeat again with the other leg.
Lying Hamstring Stretch and Variations
Lay on your back, flexing your knees at a ninety degree angle. Raise your left leg, grasping it loosely behind the thigh with both hands. Following this, bring your leg up to your chest, maintaining a straight other leg as you do so. You will feel the stretch along the back of the flexed thigh. Repeat with the other leg. Keep up the steady breathing. If this exercise is performed adequately, you can return to the position you started with, switching legs, and trying to keep the raised leg straight as you ease it into your chest.
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. Remember to keep your back as flat as possible on the floor during both variations. Do this 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. The toes of your right foot must point right up. Run your hands down your leg for balance as you lean in from your hips. You should really be able to feel your right hamstrings stretch. Switch the leg and do this again.
Tip – You can stretch different parts of your hamstrings, by pointing your toes to the left or right when you lean forward.
Hams Stretch On Chair
Sit upright, and set your right foot on a chair or something that matches its height. Your left foot should be kept firmly on the floor. Achieve a slight bend of the right knee. 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.
You can do quite a large number of hamstring stretches if you like. If you can get into a daily workout routine with the help of these hamstring stretches, your flexibility will be greatly helped, you will reduce lower back pain, and you can even prevent injury.
P.S. Don't forget to visit my blog posting "How To Do Proper Hamstring Stretches", for some detailed example video's.
