The hamstrings are made of three different tendons. These tendons are the semitendinosus, semimembranosus and the biceps femoris. The hamstrings are found in the back of the legs behind the front thigh muscles. They assist in lower body movements of the hips, knees and leg. From walking to running, the hamstrings are in use. Depending on their flexibility, movements are large and easy or limited and difficult. Further, tightness may cause injury of the knees, hamstrings, hip or back. There are different options for how to increase hamstring flexibility and prevent injury.
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.
There are many different exercises that can be done to loosen the hamstrings. These should be done daily for optimal results. The exercises are categorized into two main types: static and dynamic. Static stretches are characterized by holding positions in place. Dynamic stretches incorporate movement.
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.
Static stretches can also be standing. With your knee straight, flex the left foot, toes reaching back towards the body. Bend the right knee, and slide the left heel straight out to the front. Tilt your upper body forward, back straight. Place hands on right knee for balance. The left hamstring should be stretching. Hold for 30 seconds then switch sides.
The leg swing is a dynamic stretch incorporating movement. Find an object or surface that can be leaned on. Hold onto it with the left hand. Put body weight entirely on the left leg and lift your right leg to the front. Then, in a swinging motion, bring it to the back. Repeat ten times, increasing the elevation of your leg each time. Refrain from movements that cause discomfort and do not arch your back. Repeat with your other leg.
The butt kick is another dynamic movement. Standing with legs apart and arms relaxed, bend knees slightly. Rock weight forwards towards the balls of feet and run in place for ten seconds. Then kick legs up in the back and try to bring feet directly up to your butt. Do this for fifty seconds. Your upper body should not move, and make sure your back remains straight.
If these static and dynamic stretches are done daily, hamstring flexibility will improve. These stretches will lengthen the tendons and improve range of motion to prevent injuries associated with tight hamstrings.
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.
There are many different exercises that can be done to loosen the hamstrings. These should be done daily for optimal results. The exercises are categorized into two main types: static and dynamic. Static stretches are characterized by holding positions in place. Dynamic stretches incorporate movement.
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.
Static stretches can also be standing. With your knee straight, flex the left foot, toes reaching back towards the body. Bend the right knee, and slide the left heel straight out to the front. Tilt your upper body forward, back straight. Place hands on right knee for balance. The left hamstring should be stretching. Hold for 30 seconds then switch sides.
The leg swing is a dynamic stretch incorporating movement. Find an object or surface that can be leaned on. Hold onto it with the left hand. Put body weight entirely on the left leg and lift your right leg to the front. Then, in a swinging motion, bring it to the back. Repeat ten times, increasing the elevation of your leg each time. Refrain from movements that cause discomfort and do not arch your back. Repeat with your other leg.
The butt kick is another dynamic movement. Standing with legs apart and arms relaxed, bend knees slightly. Rock weight forwards towards the balls of feet and run in place for ten seconds. Then kick legs up in the back and try to bring feet directly up to your butt. Do this for fifty seconds. Your upper body should not move, and make sure your back remains straight.
If these static and dynamic stretches are done daily, hamstring flexibility will improve. These stretches will lengthen the tendons and improve range of motion to prevent injuries associated with tight hamstrings.
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