Don’t “pull a hammy” Part 2! Hamstring Flexibility. Since a major key in injury prevention is flexibility, here are our favorite stretches that not only lengthen your hamstrings, but also protect your back while you’re doing them.
🔹Hamstring Hooklie Stretch
🔹Seated Hamstring Stretch
🔹Wall Assisted Hamstring Stretch
🔹Dynamic Walking Stretch
- Hamstring Hooklie Stretch: While lying down on your back, hook a towel or strap under your foot and draw up your leg until a stretch is felt in the back of your leg. Keep both hips down on the floor and your knee slightly bent during the stretch. Hold for 60 seconds.
- Seated Hamstring Stretch – While seated, rest your heel on the floor with your knee straight and gently lean forward until a stretch is felt behind your knee/thigh. Keep your back straight! Hold for 60 seconds.
- Wall Assisted Hamstring Stretch – Place a leg up a wall while lying on your back. Your other leg should be positioned with a straight knee and resting on the floor through a doorway or hall. Make sure your hips stay even and on the floor. Hold for 60 seconds.
- Dynamic Walking Stretch – While keeping a flat back, step one foot in front of you with a straight leg and flexed foot. Hinge over at the hips and lean forward into your front leg until you feel a stretch. Hold for 3-5 seconds before switching to the other leg. Repeat 10 times on each leg.