LEG-UP HAMSTRING STRETCH

Tight hamstrings can often result after long periods of sitting and also from activities such as exercise that place substantial strain on them. Since this muscle group is important for activities of daily living, it is important to keep these muscles flexible to avoid strains and muscle tears through stretching.

Skill Level: Beginner

Training: Static Stretching

Type: Isolation

Force: Pull

Equipment: Exercise Mat

1° Muscles: Hamstrings

SET-UP

Lie supine (face up) on an exercise mat.
Raise your left leg by bending at the knee, and bracing it by clasping your hands behind it.
Keep your right leg straight on the floor.

EXECUTION

Straighten your left leg so that the sole of your left foot faces the ceiling.
If your hamstrings are tight you may not be able to straighten your left leg fully whilst keeping the right on the floor. If this is the case straighten your leg until a mild stretch is felt.
Using your clasped hands gently pull your left leg toward you to maximize the stretch.
Hold for 20-30 seconds.
Switch and repeat for the right leg.
Repeat 2-5 times.

If your hamstrings are really tight, bend the opposing leg (the one which is not being stretched) at the knee and plant your foot flat on the floor.
Ensure that your hips stay firmly planted on the floor throughout the stretch.