Content

• To step
• Method 1 of 4: Method One: Stretch with a towel
• Method 2 of 4: Method two: Standing stretching
• Tips
• Warnings
• Necessities

Your hamstrings, the muscles at the back of your thighs, tend to become tense and tight after strenuous exercise. Stretching the hamstrings before and after a workout helps to reduce pain and relax the muscles. People who suffer from back pain and stiff knees may also benefit from regular stretching. Read on to learn some great stretching exercises you can do at home.

To step

Method 1 of 4: Method One: Stretch with a towel

1. Lie flat on the floor. Straighten your legs and keep your arms at your sides. Use a mat if you prefer.
2. Repeat the exercise. Repeat this 3 times for each leg and hold for 10 seconds each time.
   • This is an excellent stretch for people with back problems, as your back is supported by the floor.
   • If you have become more flexible, you can choose to extend the other leg, making sure that the hips stay on the floor.

Method 2 of 4: Method two: Standing stretching

1. Stand with your feet shoulder-width apart.
2. Stand with your feet shoulder-width apart.
3. Keep your back straight.
4. Hold this position for 10 seconds.
5. Stand on all fours, shoulder width apart.
6. Place your toes under you.
7. Hold for 30 seconds.
   • This stretch can be used as part of yoga exercises and stretches your calf muscles, hamstrings and arms.

Tips

• After you get to the point where the 10-second stretch is easy, try to gradually increase the duration of the hold until you can hold it for 30 seconds.
• Always keep your back straight while stretching your hamstrings. Any time you notice your back arching, stop stretching the hamstrings. A curved back means that your spine is unprotected and you run the risk of damaging muscles or a spinal disc in the lower back.
• If you find that you have a lot of pain in your leg or back, see a doctor.

Warnings

• An ordinary muscle can be stretched to 1.6 of its length; but stretching that far is usually not healthy because it can damage the muscles.
• Not feathers. The stretching of the muscles should be gentle and gradual. Stretch the hamstrings until you really feel it, and hold for 10 seconds.

Necessities

• Loose fitting clothes
• A mat or not too hard surface
• Towel
• Chair