Slide show: A guide to 10 basic stretchesBy Mayo Clinic staff
Your hamstring muscle runs along the back of your upper leg. To stretch your hamstring muscles:
- Lie on the floor near the outer corner of a wall or a door frame.
- Raise your left leg and rest your left heel against the wall. Keep your left knee slightly bent.
- Gently straighten your left leg until you feel a stretch along the back of your left thigh.
- Hold for about 30 seconds.
- Switch legs and repeat.
- As your flexibility increases, maximize the stretch by gradually scooting yourself closer to the wall or door frame.
- Laskowski ER (expert opinion). Mayo Clinic, Rochester, Minn. Feb. 4, 2011.
- Montico MP, et al. Injury prevention. In: McKeag DB, et al. ACSM's Primary Care Sports Medicine. 2nd ed. Philadelphia, Pa.: Lippincott Williams & Wilkins; 2007:133.
- Woods K, et al. Warm-up and stretching in the prevention of muscular injury. Sports Medicine. 2007;37:1089.
- Beedle BB, et al. No difference in pre- and postexercise stretching on flexibility. Journal of Strength and Conditioning Research. 2007;21:780.