Walker, Brad. Ultimate Guide to Stretching & Flexibility. 3rd ed. 2011. Print.
The hamstrings are a large group of muscles located in the posterior (rear) of
the thigh. They originate from the bottom of the hip bone and extend to
below the knee. The primary action of the hamstrings is to flex the knee
joint.
Sports that benefit from these hamstring stretches include: Basketball and
Netball; Cycling; Hiking, Backpacking, Mountaineering and Orienteering;
Ice Hockey and Field Hockey; Ice Skating, Roller Skating and Inline
Skating; Martial Arts; Running, Track and Cross Country; running sports
like Football, Soccer, Gridiron and Rugby; Snow Skiing and Water Skiing;
Surfing; Walking and Race Walking; and Wrestling.
The major muscles being stretched.
Biceps femoris
Semimembranosus
Semitendinosis
G01 – Sitting Reach-forward Hamstring Stretch: Sit with both legs straight out in
front, or at 45 degrees apart. Keep your toes pointing straight up, make sure
your back is straight and then reach forward.
G02 – Standing Toe-down Hamstring Stretch: Stand with one knee bent and the
other leg straight out in front. Point your toes towards the ground and lean
forward. Keep your back straight and rest your hands on your bent knee.
G03 – Standing Toe-up Hamstring Stretch: Stand with one knee bent and the other
leg straight out in front. Point your toes upwards and lean forward. Keep
your back straight and rest your hands on your bent knee.
G04 – Standing Leg-up Hamstring Stretch: Stand upright and raise one leg on to an
object. Keep that leg straight and point your toes upwards. Keep your back
straight and lean your upper body forward.
G05 – Standing Leg-up Toe-in Hamstring Stretch: Stand upright and raise one leg on
to an object. Keep that leg straight and point your toes upwards. Then point
the toes of your other foot inward and lean forward while keeping your back
straight.
G06 – Sitting Single Leg Hamstring Stretch: Sit with one leg straight out in front
and point your toes upwards. Bring your other foot towards your knee and
reach towards your toes with both hands.
G07 – Lying Partner Assisted Hamstring Stretch: Lie on your back and keep both
legs straight. Have a partner raise one of your legs off the ground and as far
back as is comfortable. Make sure your toes are pointing directly backwards.
G08 – Lying Bent Knee Hamstring Stretch: Lie on your back and bend one leg
slightly. Pull the other knee towards your chest and then slowly straighten
your raised leg.
G09 – Lying Straight Knee Hamstring Stretch: Lie on your back and keep your legs
straight. Raise one leg and pull it towards your chest.
G10 – Kneeling Toe-up Hamstring Stretch: Kneel on one knee and place your other
leg straight forward with your heel on the ground. Keep your back straight
and point your toes upwards. Reach towards your toes with one or both
hand.
G11 – Sitting Leg Resting Hamstring Stretch: Sit with one leg straight out in front
and your toes pointing upwards. Cross your other leg over and rest your foot
on your thigh. Lean forward, keep your back straight and reach for your
toes.
G12 – Standing Leg-up Bent Knee Hamstring Stretch: Stand with one foot raised onto
a chair or an object. Bend your knee and let your heel drop off the edge of
the object. Keep your back straight and move your chest towards your raised
knee.
G13 – Standing High-leg Bent Knee Hamstring Stretch: Stand with one foot raised
onto a table. Keep your leg bent and lean your chest into your bent knee.
G14 – Sitting Bent Knee Toe-pull Hamstring Stretch: Sit on the ground with your
knees slightly bent. Hold onto your toes with your hands and pull your toes
towards your body. Keep your back straight and lean forward.
G15 – Standing Reach-down Hamstring Stretch: Stand with your feet shoulder width
apart. Bend forward and reach towards the ground.