How to Stretch the Back Hamstring

Flexibility is just as important as strength when it comes to your hamstrings. Located on the back of your thighs, the hamstrings are a three-headed muscle group that extends from the bottom of the pelvis to below the knee. The hamstrings serve to flex your knees and extend your hips. Flexible hamstrings can help you to avoid injuries and move with greater control and agility during both athletic and everyday activities. Stretch your hamstrings after every cardiovascular or strength training workout.

Things You'll Need

  • Yoga block
  • Yoga strap
Show More

Instructions

    • 1

      Warm up with at least 10 minutes of cardiovascular exercise, such as cycling, brisk walking or using the elliptical trainer; stretching cold muscles can cause an injury, such as a pull, strain or tear.

    • 2

      Stretch your hips along with your hamstrings in intense side stretch pose. Stand tall with your feet separated by 3 to 4 feet, toes pointing forward and your hands resting on your hips. Elongate your spine, engage your abdominal muscles and slide the shoulder blades down your back. Turn both feet to the right by 45 degrees, keeping the left toes aligned with the right heel and your knees in line with your feet. Rotate your torso to the right by 45 degrees and bend forward at the hips to bring your chest toward your right thigh. Keep your legs engaged to provide stability while bending forward. Place your hands on the floor on either side of your front foot; use yoga blocks for assistance if you are unable to reach the floor. Hold the stretch for 15 to 30 seconds.

    • 3

      Sit on the floor with your legs outstretched in front of you to perform a seated forward bend, which will stretch the back of your legs along with your lower back. Place a blanket or a yoga block under your glutes if your hamstrings are particularly tight; the slight tilt can help you maintain proper alignment. Elongate your spine and push your shoulders down and away from your ears. Bend forward at the hips and bring your torso toward your legs. Take hold of your feet with your hands to pull yourself further into the stretch. Use a yoga strap for assistance if you are unable to reach your feet. Hold the stretch for one to three minutes.

    • 4

      Lie on your back for reclining big toe pose, which targets your hamstrings without placing any stress on your lower back. Extend your legs out in front of you with your feet flexed. Bring your right knee in toward your chest and wrap a yoga strap around the bottom of your right foot. Hold the ends of the yoga strap in each hand as you extend your right foot toward the ceiling until your leg is straight and perpendicular to the floor. Keep the left leg, shoulders and glutes pressing into the floor. Hold the stretch for 30 seconds and then repeat with the left leg.