Stretches for the Hamstrings & Mid-Back

Stretching can increase your flexibility, improve athletic performance and may reduce your chances of injury. If you perform strength-training exercises, doing static stretches at the end of your routine may also reduce or eliminate any muscle soreness when you cool down. Include stretches for your hamstrings and mid-back area in a total-body stretching routine.

  1. Muscles Worked

    • Your hamstrings include four muscles in the back of each thigh that assist with hip extension -- when you raise your torso from a leaning to upright position, for example – and with a variety of knee movements. Your mid-back muscles include the latissimus dorsi, which assists in numerous shoulder and shoulder blade movements, the erector spinae, a group of muscles running along the spinal column that help move your spine and neck, and the lower trapezius, which assists with spine and shoulder blade movements.

    Hamstring Stretches

    • You can stretch your hamstrings from a variety of positions. To perform a supine stretch, lie on the floor near a door jamb or a corner that juts into the room. Lie face up with your left knee bent and your back and left foot both flat on the floor. Lift your right foot as high onto the door jamb or wall as possible, with your heel against the surface and your foot parallel with the floor. Straighten your leg until you feel the stretch in the back of your thigh. Hold the stretch for 30 seconds, then repeat it with your opposite leg.

      A Japanese study -- published in the July 26, 2012, issue of the European Journal of Orthopaedic Surgery & Traumatology -- concluded that jack-knife stretches are effective to help loosen tight hamstrings. Participants performed two sets of five repetitions per day for four weeks. Perform the stretch by squatting as low as you can while keeping your feet flat on the floor. Place your hands on the backs of your ankles, then slowly straighten your legs until you feel the stretch. Hold the stretch for five seconds.

    Mid-Back Stretches

    • To stretch your middle back, along with your lower back and abdominal muscles, stand straight with your feet shoulder-width apart and place your hands on your hips. Twist your torso as far as you can to one side -- while keeping your feet flat on the floor -- until you feel a stretch in the middle of your back. Hold the stretch for about 15 seconds, then twist as far as possible to the opposite side. To perform an arm crossover stretch -- which targets your mid-back and shoulders -- lie on your left side with a foam pad between your knees. Set your knees and hips at right angles, and stretch both arms straight in front of you with your palms together. Keep your right arm straight as you move it above your head, then as far as possible to your right. Simultaneously rotate your upper body so your back is flat on the floor and your eyes face your right hand, but keep your lower body still. Return to the starting position to complete one repetition. Do 10 reps on each side.

    Considerations

    • Consult your physician before starting a new exercise routine, especially if you’ve been inactive or have any health issues. You should feel a tightness in the appropriate muscles when you stretch, but you shouldn’t feel discomfort. Stop performing a stretch if you feel pain.