Within your workout, you would really help yourself by learning how to do proper hamstring stretches as you warm up and cool down. Your lower body can maintain flexibility, and it will stave off injury.

Your hamstrings are very susceptible to injury, some of the common injuries are tears and strains. Sprinters and the like can also experience these injuries when they have to put in quick bursts of energy.

Just by committing to a proper stretch before working out or participating in athletic activities, you will reduce your chances of hamstring injury dramatically.

Here are some excellent exercises that you can add to your daily routine:

Basic Stretch

While sitting on the floor, place both legs straight out. Extend your arms straight out and reach forward, while bending at the waist. Keep moving your body forward as you glide your hands along the tops of your legs.

Move forward while keeping your knees straight. Reach to the point where you start to strain, then hold that pose for 10 seconds, releasing soon after. You should do this stretch three times.

Seated Hamstring/Groin Stretch

Sit tall with both legs fully outstretched. Flex your right knee so that the right foot rests comfortably along your left inner thigh, with the right knee as close as possible to the floor. While maintaining an extended spine and lowering your shoulders, you reach forward to grab your left foot, which should still be extended.

Try to lean forward as much as you can and the reach even further by relaxing your spine before pausing to hold this stretching position. Your extended leg should experience a good stretch, as well as your flexed leg’s rear and inner thigh. Repeat with the other leg, breathing easily throughout.

Variations on Lying Hamstring Stretch

Lie flat on the floor with your knees flexed to approximately ninety degrees. Raise your left leg, grasping it loosely behind the thigh with both hands. Now ease this leg as close to your chest as possible, keeping your other leg straight along the floor. The thigh that is flexed should undergo a tremendous stretch. Make sure to repeat this stretch with the right leg. And as always, focus on easy breathing during the exercise. If you can perform this exercise relatively easily, then go back to your original starting position and this time try and straighten your raised leg, before easing it closer towards your chest.

Once more, your raised thigh should stretch appropriately; however, unlike before, where just the top of the thigh felt the burn, your whole thigh should get a good workout, and you will feel the stretch within it the whole time. In both exercises, keep your back flat along the length of the floor. Once again, repeat the exercise with the opposite leg. Breathe easily throughout the movement.

You can find these positions in a variety of different ways. The easier lying hamstring stretch can be varied by changing the position of the lower leg. Merely twist the leg over your chest. Make sure you do not force the leg, instead letting it ease up.

Sit on the floor with your right leg straight. Bend your left knee to the side and place the bottom of your left foot against the inside of your right thigh. Keep your right toes pointing straight up. Run your hands down your leg for balance as you lean in from your hips. Let your right hamstring get a good stretch. Switch the leg and do this again.

Trick – Get every part of that hamstring stretched by making your toes point a different direction east time you lean forward.

Chair Stretch For Hamstrings

Place your right foot on the edge of a chair (or any sturdy object knee to waist high). Your left foot should be kept firmly on the floor. Bend your right knee slightly. Maintaining a straight back, use your hips to move forward. Feel the stretch in your right hamstrings. Again, you should switch legs and repeat this exercise.

There are many forms of hamstring stretches that can be performed. If you can get into a daily workout routine with the help of these hamstring stretches, your flexibility will be greatly helped, you will reduce lower back pain, and you can even prevent injury.

P.S. Don’t forget to visit my blog posting “How To Do Proper Hamstring Stretches“, for some detailed example video’s.