How to Stretch to Prevent a Hamstring Pull

The hamstring muscles are along the back of your upper thigh. They extend from the lower part of the pelvis to the back of the knee joint. Hamstring pulls can occur frequently in athletes that play sports requiring high speed or agility like basketball or tennis. They can also occur during normal exercise. Hamstring pulls and tears tend to happen due to lack of flexibility in the muscles. Stretching those muscles prior to exercise or activity can help prevent hamstring injuries.

Instructions

  1. Sitting Stretch

    • 1

      Sit on the floor with your right leg fully extended along the floor, with your toes pointing straight up. Try to bend the knee as little as possible.

    • 2

      Fold your left leg in by bending your left knee and putting the bottom of your foot flat on your inner right thigh.

    • 3

      Place your hands on the top of your right thigh and slowly lean forward as far as possible without causing strain. Keep your head up with your eyes looking straight ahead.

    • 4

      Rotate your right foot toward the outside as far as possible and hold for 30 seconds. Return your foot to the starting position for 10 seconds, and then rotate your foot inward in the same manner for 30 seconds.

    • 5

      Switch legs and repeat the stretch, with your left leg extended and your right leg folded in. Stretch each leg at least twice.

    Dynamic Stretch

    • 6

      Stand in place with your left arm in front of you at eye level. Extend your right arm out to your side and place your hand against a wall for balance.

    • 7

      Lift your right leg off the ground and, with knee slightly bent, swing it back and forth as far as possible in each direction.

    • 8

      Repeat the process for each leg at least 15 times, counting one swing back and forth as a repetition. Try to keep your back straight as you swing.

    Standing Hamstring Stretch

    • 9

      Stand with feet spread shoulder-width apart. Put your right foot about 6 inches ahead of your left and point your toes upward.

    • 10

      Place your hands on your upper right thigh and slightly bend your left knee.

    • 11

      Lean forward, bending only at the waist, until you feel your right hamstring stretch. Hold this position for 30 seconds, and then repeat the stretch with the left leg.

    Proprioceptive Neuromuscular Facilitation

    • 12

      Warm up your legs by going for a short run. You can also warm up your hamstrings by lying on your back and individually pressing your legs against light resistance 20 times each.

    • 13

      Lie down with your legs straight. Find a partner to lift your right leg up as far as possible without causing pain. Give 25 percent resistance as he lifts and hold for 10 seconds.

    • 14

      Relax your leg and have your partner let go of it. Raise the leg slowly as far as you can, keeping it straight and holding for 10 seconds. Observe your leg's stretching limit.

    • 15

      Repeat Steps 1 and 2, seeing whether you can raise your leg even higher after Step 2. Repeat the steps until you can't stretch any higher. Then switch legs.