Options for Stretching the Hamstring
Method 1: Lying on back
Set up:
- Lie down flat on your back
Action:
- Lift one leg straight up.
- Keep the other leg flat on the floor throughout.
- Do not allow your low back to arch.
- Hold this position for 30 seconds.
Method 2 – Long sitting stretch
Set up:
- Sit with your legs straight out and close together
Action:
- Bend forward and attempt to touch the toes.
- Keep the back straight
- Toes should point upwards
- Knees should be straight.
- You will feel a stretch at the back of your thighs, low back and under the knees.
- Hold this position for 30 seconds.
- Repeat 3-5 times.
Method 3 – Straddle stretch
Set up:
- Sit with one leg straight
- Other leg bent over the edge of the bed/couch.
Action:
- Bend forward and attempt to touch your toes.
- Toes should point upwards
- Keep knee straight
- Hold the position for 30 seconds.
Method 4- Standing hamstring stretch
Set up:
- Stand with one foot on an elevated bench (at approx. knee height) in front of you.
Action:
- Bend forward to touch the toes.
- Make sure the knee is straight and toes point to the ceiling.
- You will feel a stretch at the back of the thigh.
- Hold this position for 30 seconds.
These exercises should only be carried out under the supervision and guidance of a qualified medical professional and should only take place after a full examination has been performed. The management accepts no responsibility for the accuracy of content in these sheets or any issues that arise due to their performance.
