Hamstring stretches are essential for keeping the hamstring muscles limber and healthy.
When performing any stretching, it is important that you use a good quality stretching board or mat so as to protect your feet and knees and ensure the most effective result from the exercise.
Hamstring stretch with a mat in hand: Before starting, lie down on your back with a comfortable place in which to stretch and hold a flat, firm, comfortable mat behind your head. Holding each end with one hand, wrap a thick towel around your leg and support the peg with your other hand. If you are unable to use your hands, the other leg can be supported with your knees.
Hamstring stretch with a stretching board: If you prefer a more intense stretch, you could try holding the hamstrings stretch on a sturdy and supportive hamstring stretching board. The stretching board should have a flat, straight surface so that the hamstrings are able to stretch out fully. You can perform a wide range of hamstring stretches on the hamstrings stretching board such as lateral and side to side stretches, knee bends, and bent-knee stretches. Stretching on a hamstring stretching board also helps you to release muscle tension, so it is recommended that you use it when you feel tight hamstrings.
Hamstring stretch using a hamstring board: If the hamstrings stretching board does not fit into your current workout routine, you could opt for a hamstring bar instead. A hamstring bar allows you to perform hamstring stretches which are more intense than those performed with a hamstring stretching board.
Hamstring stretch using a hamstring machine: Most hamstring machines offer a variety of leg extensions and exercises which strengthen the hamstrings. Some hamstrings machines include a stability ball for increased stability and strength. You can perform a wide range of exercises on a stability ball, such as leg curls, leg extensions, squats, lunges, and more. As you perform the exercises, it is important to keep your back straight, keep your knees bent, and maintain good form throughout the exercise. Hamstring machines can provide the perfect workout for strengthening the hamstrings.
Hamstring stretch with a yoga mat: To perform the best hamstring stretches, you should always use a yoga mat.
A yoga mat has soft padding for a comfortable flat surface for you to perform the stretching exercises. These mats can provide the ideal workout surface to stretch your hamstrings, ankles and calves.
Hamstring stretches using a hamstring press: The hamstring press is performed lying down on a bench while lying on your back. Make sure that you are comfortable, stable, and have good balance and you should be able to do a good stretch. Start in the hamstrings pressing position by laying on your chest, keeping your legs together, and slowly bending your lower back until it feels like you are pushing against a brick wall.
Hamstring stretches with a hamstring curl: The hamstrings curl is performed by lying on your back and then slowly raising your hips back until your thighs are nearly touching your chest. While this is done, you can move your legs forward and backwards to get the full effect of stretching the hamstrings.
Hamstring stretch using a knee lift: To perform a hamstring stretch using a knee lift, place both hands on the front side of your thighs and raise them up until you feel a slight stretch. If you cannot reach your thigh, use your hand or another small object to help you.
Hamstring stretch using a gluteus squeeze: To perform a hamstring stretch, lie on your side on the floor with your arms extended over your head. You can place your palms on your front knees and gently rock yourself forward. You can also use a gluteus muscle squeeze as you perform this stretch. This stretches the hamstrings from the lower back through the hamstrings to the calf muscles in your lower back.
Hamstring stretches with a hamstring curl machine: The best way to perform the best hamstring curls is to use a hamstring curl machine. There are several hamstring machines out there that make performing hamstring curls easy and quick. You can purchase hamstrings machines at many health stores, or you can do it on a mat by placing a towel or blanket under the machine. Just make sure that you place the hamstrings machine next to your thighs and bend your knees as far as you can to make it easier.