01Standing Hamstring Stretch

  • Start by standing upright with your feet shoulder-width apart.
  • Extend one leg in front of you, keeping it straight.
  • Bend forward at the waist, reaching towards your toes.
  • Hold the stretch for 20-30 seconds, feeling a gentle pull in your hamstring.
  • Switch legs and repeat the stretch on the other side.

02Seated Hamstring Stretch

  • Sit on the edge of a chair with your back straight.
  • Extend one leg in front of you, keeping it straight and resting your heel on the ground.
  • Lean forward from your hips, reaching towards your toes.
  • Hold the stretch for 20-30 seconds, feeling a gentle pull in your hamstring.
  • Switch legs and repeat the stretch on the other side.

03Supine Hamstring Stretch

  • Lie on your back with your legs extended.
  • Bend one knee and bring it towards your chest.
  • Loop a towel or resistance band around the ball of your foot, holding both ends with your hands.
  • Straighten your leg as much as you can while keeping it comfortable.
  • Hold the stretch for 20-30 seconds, feeling a gentle pull in your hamstring.
  • Switch legs and repeat the stretch on the other side.

Conclusion

Regularly performing hamstring stretches can help improve your flexibility and reduce the risk of strain or injury. Remember to warm up your muscles before stretching and never push past the point of discomfort.

MethodsDetails
Step 1Stand with feet shoulder-width apart.
Step 2Extend one leg in front of you, keeping it straight.
Step 3Bend forward at the waist, reaching towards your toes.
Step 4Hold the stretch for 20-30 seconds and switch legs.
Step 5Repeat the stretch on the other side.
hamstring stretch
flexibility
injury prevention