Knee to Toe Hamstring Stretches

One of the best things about exercise, including stretches, is that you can modify any movement based on your wants and needs. Stretching your hamstrings may be uncomfortable if you have lower-back or knee issues. Fortunately, you can change your body position and put your toes to your knees for a safe, comfortable hamstring stretch.

  1. Flexibility Benefits

    • Exercising for flexibility is a main component of any routine. Your goal when you stretch is to improve your range of motion, but these exercises do much more. When you stretch your hamstrings, you'll reduce muscle soreness, reduce your risk of injury from a pulled muscle and improve your relaxation. Stretching requires just a small amount of time each day, so you can save time for the rest of your workout.

    Knee To Toe Stretch

    • The knee to toe hamstring stretch, also known as a modified hurdler's stretch, is done on the floor. You sit with your right leg straight and the right heel on the floor. Your left knee is bent with your knee toward your left side and the toes of the left foot next to your right knee. The outside of your left leg rests on the floor. Sit with your spine straight and your chest up, inhale deeply, then fold forward from your waist and press your chest toward your right thigh. Your hands walk down your right leg as you fold forward until you feel the stretch in the back of your right leg. After maintaining the stretch for your desired duration, switch sides and repeat for your left leg.

    Stretching Guidelines

    • Stretching improvements are made when you hold the stretch still, without a bounce, for 10 to 60 seconds. Aim to maintain the stretch for at least 15 seconds and repeat it two to four times. Your legs should be warm before you stretch, so perform five to 10 minutes of movement such as walking, marching in place, cycling or stair climbing before you do the modified hurdler's stretch.

    Frequency

    • Hamstring stretches are a welcome relief after a cardiovascular workout, so if you exercise on a daily basis, stretch every time. You can do the hamstring stretch whenever you need to reduce muscular discomfort, but make sure you are warm first. At the minimum, stretch your hamstrings three times a week to see improvements.