The hamstring is located at the back of the thighs. Hamstrings are made of three different tendons: the semitendinosus, semimembranosus and biceps femoris. Together, these tendons work to extend the hip, flex the knee, and rotate the leg. Properly functioning tendons are important in many activities from walking to running. Flexibility increases range of motion and ease of movement. The tighter the hamstrings are, the higher the risk for knee, hip, back and hamstring injury. Fitness experts have provided guidelines on how to increase hamstring flexibility and avoid these complications.
There is a simple method to determine the tightness of hamstrings. Lying down with legs straight in front and arms relaxed at sides, have someone lift one leg. Keep the other leg straight on the ground. Continue to have the leg lifted until a good stretch is felt. The leg should be able to achieve an 80 or 90 degree angle with the floor. If it cannot, the hamstrings are tight and would benefit from routine stretching.
Hamstrings are elongated and loosened with simple stretches done on a regular basis. There are two categories of such stretches: static and dynamic. Static stretches are done by moving your body into a certain position and holding it still. Dynamic stretches are done through movement. It is recommended to complete exercises of both types.
There are both sitting and standing static stretches. The first can be done by sitting and extending both legs out in front. Bending one knee, bring the leg in towards the body with the foot still on the floor. Then place the leg sideways on the ground. Rotate the still extended leg so the foot is facing inwards. Lean forward at the waist over extended leg until a stretch is felt in the back of the thigh. Hold for half a minute. Repeat the same stretch but rotate the extended leg in the opposite direction so the foot is facing outwards. Then switch and complete the other side.
The second form of static stretch can be done by standing and extending one leg in front of your body. The knee should be straight, the heel on the ground. Toes should be flexed backwards towards the body. Bend the opposite knee and slide the extended legs heel across the floor out in front. Lean forward with a straight back and place hands on the bent legs thigh. A stretch should be felt in the back of the extended leg. Perform with both legs.
The leg swing is a dynamic movement hamstring stretch. With weight isolated on one leg, and holding onto an object for balance, lift your opposite leg in front. Then bring the same leg to the back, behind your body. Repeat these swings about 10 times and lift the leg higher each time. Don't go beyond movements that are comfortable for your body. Make sure not to arch or collapse your back. Switch and repeat leg swings on other side.
Another dynamic movement to increase flexibility is the butt kick. Stand with feet slightly apart, arms relaxed at sides. Bend knees and make sure to maintain a straight back. With body weight at the balls of the feet, jog in place for ten seconds. Then kick feet backwards towards the butt for fifty seconds. Make sure to isolate movement to legs only.
If these exercises are done on a routine basis, improvements will be seen in hamstring flexibility. Further, the likelihood of getting injuries due to tight hamstrings will decline.
There is a simple method to determine the tightness of hamstrings. Lying down with legs straight in front and arms relaxed at sides, have someone lift one leg. Keep the other leg straight on the ground. Continue to have the leg lifted until a good stretch is felt. The leg should be able to achieve an 80 or 90 degree angle with the floor. If it cannot, the hamstrings are tight and would benefit from routine stretching.
Hamstrings are elongated and loosened with simple stretches done on a regular basis. There are two categories of such stretches: static and dynamic. Static stretches are done by moving your body into a certain position and holding it still. Dynamic stretches are done through movement. It is recommended to complete exercises of both types.
There are both sitting and standing static stretches. The first can be done by sitting and extending both legs out in front. Bending one knee, bring the leg in towards the body with the foot still on the floor. Then place the leg sideways on the ground. Rotate the still extended leg so the foot is facing inwards. Lean forward at the waist over extended leg until a stretch is felt in the back of the thigh. Hold for half a minute. Repeat the same stretch but rotate the extended leg in the opposite direction so the foot is facing outwards. Then switch and complete the other side.
The second form of static stretch can be done by standing and extending one leg in front of your body. The knee should be straight, the heel on the ground. Toes should be flexed backwards towards the body. Bend the opposite knee and slide the extended legs heel across the floor out in front. Lean forward with a straight back and place hands on the bent legs thigh. A stretch should be felt in the back of the extended leg. Perform with both legs.
The leg swing is a dynamic movement hamstring stretch. With weight isolated on one leg, and holding onto an object for balance, lift your opposite leg in front. Then bring the same leg to the back, behind your body. Repeat these swings about 10 times and lift the leg higher each time. Don't go beyond movements that are comfortable for your body. Make sure not to arch or collapse your back. Switch and repeat leg swings on other side.
Another dynamic movement to increase flexibility is the butt kick. Stand with feet slightly apart, arms relaxed at sides. Bend knees and make sure to maintain a straight back. With body weight at the balls of the feet, jog in place for ten seconds. Then kick feet backwards towards the butt for fifty seconds. Make sure to isolate movement to legs only.
If these exercises are done on a routine basis, improvements will be seen in hamstring flexibility. Further, the likelihood of getting injuries due to tight hamstrings will decline.
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