Stretches for the Upper Hamstrings

Having tight hamstrings is a common problem for many people, particularly those who spend most of their time sitting. Through exercise, you can improve the flexibility and length of your hamstring muscles. Stretching the hamstring muscles can also help reduce injuries during a workout session. A combination of stretches that target your inner and upper hamstring will help increase your range of motion and avoid injuries. Remember to consult your doctor before beginning your hamstring stretch workout program.

  1. Chair Stretch

    • You can use a chair to stretch your hamstring muscles. Stand in front of the chair and place your foot on the chair's edge. Make sure only your toes touch the chair with the heel hanging. Keep your knee slightly bent and the other leg planted on the ground with the knee straight. Ensure that you keep your back straight. Slowly move your chest inward toward the leg on the chair. Once you feel a stretch on your leg, hold the position for about 30 seconds. Perform three to five repetitions for each leg.

    Partner-Assisted Stretch

    • You will need to have a partner for this exercise. Lie on your back on the ground with your hands by your sides and your legs extended. Making sure the heels of your feet are on the ground, have your partner push your right extended leg to the point where you feel a stretch and hold for 30 seconds. Repeat the stretch for the left leg. Avoid stretching your legs farther than your hips.

    Rope/Towel Stretch

    • This stretch can be done using a towel or a yoga strip. To perform this stretch, lie on your back with your legs straight. Bring your knees toward your chest and place your foot in the middle of a towel or the yoga strip. Hold the ends of the towel and straighten your leg so the towel or strip is perpendicular to the floor. Ensure that your shoulders are flat on the floor and your neck strained forward. Repeat for the other leg, holding the stretch for 30 seconds.

    Forward Fold

    • The forward fold is one of the most common hamstring stretches. To perform it, stand with your feet not more than hip-distance apart. Bend forward at the waist and stretch your arms toward the floor, reaching your hands toward your toes. It's OK if you cannot touch your toes. Ensure that you bend until you feel a stretch on your upper legs, but do not strain. Once you feel the stretch in your hamstrings, hold for 30 seconds.

    Table Stretch

    • For the table stretch, you will need a sturdy surface close to the height of your hip. You can use a physical therapy table if you have one. Stand next to the table with one leg close to the table. Lift that leg onto the table and stretch it straight. For stability, rest your hands on top of your upper leg. Lean forward slowly, making sure your back and leg are straight until you feel a stretch. Hold for 10 seconds and stand back up for 30 seconds rest. Repeat the stretch on the other leg.