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Hamstring Stretches
Never miss a chance to work on the flexibility of your hamstring and quadricep muscle groups. Flexible upper leg muscles are the key to hip, lower back, and knee alignment.
Hamstring Standing
Starting Position: Stand facing a chair or bench. Place one foot on the top of the chair with its toes pointed straight up. Slowly lean forward until you feel a gentle pull on the underside of your thigh and knee. You should feel a comfortable stretch and no pain. CAREFUL not to lock either of your knees. Hold this position for about 30 seconds, breathing evenly. Reverse legs.
 
Hamstring Kneeling
Starting Position: Kneel on the floor, your weight on one knee, the other foot flat. Slowly extend the leg with the flat foot out until its heel is resting on the floor and its knee is slightly flexed. Place your hands under the flexed knee to keep it from locking. Keeping your back straight, slowly lean your upper body toward your extended leg until you feel a gentle pull on the underside of your thigh and knee. You should feel a comfortable stretch and no pain. . CAREFUL not to lock your knee. Hold this position for about 30 seconds, breathing evenly. Reverse legs.
Hamstring Sitting
Starting Position: Sit on the floor with one leg extended in front of your body. Bend your other leg, placing its foot close to the inner thigh of the extended leg. Keeping your back straight, slowly lean toward your extended leg until you feel a gentle pull on the underside of your thigh and knee. You should feel a comfortable stretch and no pain. CAREFUL not to lock your knee. Hold this position for about 30 seconds, breathing evenly. Reverse legs.
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