Stretching exercises for the hamstring are essential for recovering from injuries. Learn more about hamstring recovery exercises.
Stretching exercises for hamstring
No stretching exercises for the hamstring should be performed during the acute stage, immediately after injury. How long after the critical stage depends on how bad the injury is. Usually, this is 2 to 4 days. You can generally start stretching exercises when daily activities such as regular walking are painless.
Stretch hamstring in straight legs
- Put your foot on a table or something similar and lean into the stretch.
- Keep your leg straight and chest up.
- Take the stretch as far as it is comfortable and hold. Relax on the stretch.
- Aim to stretch forward from the hip instead of the shoulders.
- Perform three sets of 10-15 seconds 1-2 times a day.
Curved leg hamstring stretch
Curved hamstring pulls on the back targets the muscle fibers closer to the hip. Straight hamstring stretching targets the fibers closer to the knee.
Bent legs hamstring stretching
Lie on your back and pull your leg over while keeping your knee very slightly bent. Have three sets of 10 seconds once or twice a day.
Dynamic hamstring exercises
Dynamic stretching involves movement. This stretching is more functional or sport-specific. It uses natural sensors (muscle spindles) to stretch it.
Dynamic exercises include:
- Active straight leg raise.
- Cycling upside down.
- Dynamic walks.
Perform 3 x 10 reps and swing the straight leg gently as high as comfortable. Let the muscles go through their natural range of motion.