How to Create Flexibility in Hamstrings

If your hamstring muscles are not flexible, they can easily become strained during athletic activity. In the back of your thigh are three hamstring muscles -- two on the inside and one on the outside. These muscles are what allow you to bend your knees, to stabilize your knees during twisting motions and to control the swinging movements that occur while walking or running. A few simple stretches can create flexibility in hamstrings, so you can enjoy full range of motion and protection from injury.

Things You'll Need

  • Belt (or long towel)
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Instructions

    • 1

      Lay down in a doorway, with one leg laying vertically along the door frame, and the other leg lying on the floor.

    • 2

      Place your belt or towel across the ball of your raised foot, then hold each end of the belt or towel firmly in your hands. Your raised foot should be in the very center of the belt or towel.

    • 3

      Using both hands, pull down on the belt or towel gently, so that your foot is pulled in the direction of your head. Stop pulling when you feel a healthy stretch in your leg. When your hamstring feels stretched to capacity, let your foot move a few inches back toward the wall. Hold this position for 30 seconds.

    • 4

      Switch legs and repeat the stretching process. Do three sets of these stretches, making sure to alternate legs every time in order to give your hamstrings a chance to rest between stretching.