Stretching Machines for Hamstrings

The hamstrings are among the most abused and yet overlooked muscle group. Long hours spent sitting keeps them in a shortened position, which over time causes them to become inflexible. Physical movements like sprinting require heavy contribution from the hamstrings and thus when inflexible, they’re prone to suffering from strains. Consistent stretching, however, can help you significantly improve the flexibility of your hamstrings and many fitness facilities offer machines that effectively target them.

  1. The Hamstrings

    • The hamstrings are a collection of three muscles, including the biceps femoris, semitendinosus and semimembranosus, which run down the back of your thigh. Together, they’re responsible for flexing your knee and assisting with hip extension. According to Dr. Jeffrey Tucker, when your hamstrings are tight, they respond by restricting their range of motion and as a result, place greater pressure on the spine in your lower back and can eventually lead to lower back pain.

    Seated Machine

    • Seated hamstring stretching machines will place you in an upright seated position with your legs extended. Some machines will target one leg at a time, while others stretch both legs simultaneously. Once you’re in a seated position, the machine can be either manually or electronically controlled to change the angle of your hips. Some machines will lift your legs so that they move toward vertical. Others will tilt your torso forward. Stop the machine once you feel the stretch in your hamstrings, and then hold that position.

    Body Weight Machine

    • Most fitness facilities will offer a machine that places you in a position where your own body weight provides the force that elongates your hamstrings. One such machine, which is often referred to as a stretch trainer or stretch partner, requires you to sit on the unit with your arms extended forward so your hands can grip a horizontal bar. Pick up one foot and place it on the bar between your feet and then recline back while holding onto the bar so that your leg straightens. Lean back as far as you can until you feel a stretch in your hamstrings and then hold that position. Switch legs when you're finished.

    Successful Stretching

    • To see significant improvements in your hamstring flexibility, incorporate static stretching into your routine at least once per day. Fit it in immediately after a workout so that your muscles are warm. If you’re not working out that day, take five to 10 minutes to do some light aerobics to increase warmth and improve blood flow. Complete each stretch three to five times, holding the stretch for 30 to 60 seconds.