Leg Stretches: Hamstring Stretches
What are the Hamstrings?
The Hamstrings are the group of muscles that are positioned at the back of our thighs. The Hamstrings are made up of 3 muscles called: the Biceps Femoris, Semimembranosus and the Semitendinosus. The Hamstrings’ main function is to move the upper leg backwards at the hip joint and pull the lower leg up at the knee joint. The Hamstrings’ job becomes more complex in different situations, but they also help move your upper body and rotate your lower leg. As they work over 2 joints they are known as biaxial muscles.
What do we use them for?
The most important job of the Hamstrings, in my opinion, is their function during walking, jogging or running as the controlling muscle to the quadriceps (Quads). By that I mean that whilst the Quads are trying to bring the legs forwards and straighten them at the knee joint, the Hamstrings’ job is to slow this down towards the end of the movement to aid the change in direction that the legs require to complete the walking movement.
Is Stretching them Important?
These are the most important group of muscles to stretch in your whole body. Muscles such as these that are shortened regularly, resulting in tight Hamstrings, require more stretching than any other body part. The Hamstrings are shortened so much because firstly we use them constantly during the day by walking. Used muscles tend to want to get shorter and so need to be stretched. Secondly and far more importantly muscles that are held in a shortened state for long periods are far more likely to shorten and stay short. The one “activity” that we are all guilty of that shortens the hamstrings more than anything is sitting. By sitting down for long periods we are making our Hamstrings dangerously tight which can lead to all sorts of problems.
Tight Hamstrings can cause Back Injuries
More often than not the tight Hamstrings are responsible for a lot of the back pain injuries that are suffered by so many people. Because we sit so much throughout the day we shorten the muscles and although when we stand we are still able to stand up straight, by doing this we create a huge pressure build up in the hip joint areas and indirectly to the lower back. This will take time to happen, but gradually as our bones are pulled out of their natural lines and our bodies try to adapt, these movements will create weaknesses that mean we are primed for an injury.
What can you do?
Stretching of course is going to help and we will go through some of the best ones in a bit, however you can also take certain actions during the day that will 
really benefit you.
- Don’t sit for long periods
- Get up and walk around every hour
- Don’t tuck your legs up under you
- Don’t tuck your legs under your chair
- Have more than 90 degrees at your knee joint when sitting
The Standing Hamstring Stretch
This is an easy stretch to pull off at work or any in confined spot. Once you have learnt it it is an easy one to do. However that said it is also the stretch that I see going wrong most often. In this stretch we do one leg at a time.
In a standing position, put one leg in front of you by about 1-2 foot lengths and lift the toes off the ground so that your foot is just on its heel. It is very important that this "front" leg is completely straight at the knee at all times. Now you need to lower yourself down by bending your other leg (the one that is not forwards), sticking your bum out behind you and leaning forwards (keeping your back completely straight). To aid in balance you can rest your hands on your bent leg; do not rest your hands on the straight leg as this can put too much pressure on the knee joint.
You are now in the right position and you need to lower yourself by leaning your upper body forward at the hip 
joint and sticking your bum out until you feel a stretch in the middle section of your Hamstrings muscle, which should feel like a pull roughly at the middle point between your bum and your knee. Hold this stretch for 20 seconds or longer then switch legs and repeat.
- Feel the stretch in the middle of the muscle
- Don’t rest your hands on your leading leg
- Breathe
- Hold for 20 secs plus
How Much to Stretch
To measure if you are stretching the right amount use the PRE (Perceived Rate of Exertion) Scale. 1 is you can’t feel it at all and 10 is painful, therefore we need you to be taking it to a 6 or 7 so that it is a strong pull but not painful. Make sure that you hold the stretch in one position and don’t bounce up and down to increase the stretch on the muscle. This can cause an injury to your muscle.
Touching your Toes
Probably one of the most famous stretches for the Hamstrings, however there is a right way of doing it to avoid any problems. Stand upright with your feet together, keeping your knees locked and legs completely straight lean forward and reach your hands out to your toes. Of course not everyone can touch their toes but just go as far as your body will allow. Make sure you hold the stretch in the same way as in the "How Much to Stretch" section.
Before you stand upright stop, it is dangerous to just stand upright as you have just stretched some small back muscles as well as the Hamstrings in this stretch and if you stand up there is a chance you could damage them. So instead bend your knees and drop you bum down to your heels. Now raise your back so your torso is vertical and stand up. This is the safe way to touch your toes so please adhere to it to avoid injury.
- Feel the stretch in the middle of the muscle
- Don’t just stand up immediately after the stretch
- Breathe
- Hold for 20 secs plus
The Sitting Hamstring Stretch
This stretch is very similar to touching your toes but you are sitting on the ground and for that reason it is considered more safe and better for you. Ideally you will want to be seated with your back and bum right up against a wall. However it is not essential, as some people’s Hamstrings are so tight that they would not be able to sit in this position.
Sit with your legs straight out in front of you. Make sure you keep your knees pushed into the ground and your toes pointing completely vertical (it is tempting to let your feet relax and point outwards). Now reach forwards with your hands to touch your toes or as close as you can. Keep the stretching technique as in the "How Much to Stretch” section above. Hold the stretch for at least 20 secs and when finished move slowly 
back to an upright position.
- Feel the stretch in the middle of the muscle
- Keep knees into the ground
- Keep toes pointing up
- Breathe
- Hold for 20 secs plus
The Best Hamstring Stretch
I wrote about this sometime ago so here is the link.
In addition to the last 3 stretches you may feel the stretch more in your calf muscle. This is because these exercises also stretch the calf muscle and you will notice the muscles responding wherever you are tightest. Keep the stretch up and as the calf muscle relaxes you will feel it more in the hamstring. This could take weeks before it happens so don’t worry.
Stretching your muscle "cold" (before you have warmed them up) can result in injury. My advice is to take it slowly and never just presume you can jump to the same point you could stretch to the time before. Always move slowly and in a controlled manner. Remember to breathe as holding your breath won’t allow your muscles to truly relax.
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October 18th, 2008 at 10:39 am
hello, so yesterday i was playing a game of pick up football at my school and forgot to stretch…and while running for a pass i made a certain move and felt a pop in the hamstring region. it still hurts like hell and i dont know if its pulled or if its even that serious. does this sound like something serious to you, i know nothing about pulling muscles its never happened to me. and do you recommend i go see the health services or is this something i could take care with the RICE method.
if you could get back to me whenever you get the chance id really appreciate it, thank you.