Hamstring Stretches

Posted by Lloyd on September 06, 2012
Fitness

Supine Towel Hamstring Stretches: Lie on your back on a pad on the floor. The right knee is bent at 90 degrees and is pointing straight up with the foot flat on the ground. That means that the knee is not pointing out to the side. The left knee is straight and is pulled back by a towel on the leg above the knee towards the left side of the chest, while the tailbone is kept on the floor. Maintain this position for 20 seconds, then switch legs and repeat. Do each leg at least twice.

Hamstring Stretches On Decline Bench: Sit on a decline bench with the left leg up on the bench with the toe pointing straight up. The right leg is out to the side 30-90 degrees with the knee over the toes and pointing the same direction. The shoulders are perpendicular to the “up” leg and the back is kept flat. Lean over toward the “up” leg while maintaining a flat and perpendicular back and toes straight up. Maintain this position for 20 seconds, then switch legs and repeat. Do each leg at least four times.

Hamstring Stretches On Flat Bench: Sit on a flat bench with the left leg up on the bench with the toe pointing straight up. The right leg is out to the side 30-90 degrees with the knee over the toes and pointing the same direction. The shoulders are perpendicular to the “up” leg and the back is kept flat. Lean over towards the “up” leg while maintaining a flat and perpendicular back and toes straight up. Maintain this position for 20 seconds, then switch legs and repeat. Do each leg at least twice.

Standing Hamstring Stretches: Stand in front of any sturdy object with an unobstructed horizontal surface.

The right foot is on the floor with the toes pointing forward and the knee slightly bent. Put the left leg up on the horizontal surface with the knee straight.

With the back kept flat and the shoulders kept perpendicular, lean forward by bending at the hip. Maintain this position for 20 seconds, then switch legs and repeat. Do each leg at least twice.

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