Stretch - Hamstring

Recommendations: 1-3 Sets, 10-15 Reps, 10-15 Dur

Beginner Hamstrings Hip Extensors Stretching Band Gym

Purpose: This exercise provides flexibility and mobility of the hamstrings.

Benefits: A major problem with many athletes who use their legs (such as runners, footballers, ice skaters) is the hamstring injury. This exercise is a core stretch for the hamstrings which will help reduce this type of injury.

Lie flat on your back on an exercise mat. Bend both knees and place your feet flat on the floor. This will help to stabilize your back. Extend your right leg into the air. Try to straighten the knee; however, if you have tight hamstrings, you will not be able to do that. Hold it as close as you can get to straight up. You can try to have the sole of the right foot facing the ceiling. Loop a band over the ball of your foot. This is the starting position. Slowly pull on the band to create tension in the calves and hamstrings. Hold this stretch for 10-30 seconds. Breathe normally. Return to the starting position. Lie flat on your back on an exercise mat. Bend both knees and place your feet flat on the floor. This will help to stabilize your back. Extend your right leg into the air. Try to straighten the knee; however, if you have tight hamstrings, you will not be able to do that. Hold it as close as you can get to straight up. You can try to have the sole of the right foot facing the ceiling. Loop a band over the ball of your foot. Repeat for the required number of repetitions. Lie flat on your back on an exercise mat. Bend both knees and place your feet flat on the floor. This will help to stabilize your back. Extend your left leg into the air. Try to straighten the knee; however, if you have tight hamstrings, you will not be able to do that. Hold it as close as you can get to straight up. You can try to have the sole of the left foot facing the ceiling. Loop a band over the ball of your foot. This is the starting position. Slowly pull on the band to create tension in the calves and hamstrings. Hold this stretch for 10-30 seconds. Breathe normally. Return to the starting position. Lie flat on your back on an exercise mat. Bend both knees and place your feet flat on the floor. This will help to stabilize your back. Extend your left leg into the air. Try to straighten the knee; however, if you have tight hamstrings, you will not be able to do that. Hold it as close as you can get to straight up. You can try to have the sole of the left foot facing the ceiling. Loop a band over the ball of your foot. Return to the staring position. Breathe normally.

The Hamstring muscles group are responsible for bending the knee. Some members of this group also straighten the hip (hip extensors). They are located on the back of the thigh.