Hamstring Stretches

ROBERT M. SELIG, M.D., FAAP

JOANN C. COZZA, D.O., FAAP

DANIEL S. SELIG, MD, FAAP

ANDORRA PEDIATRICS

8945 RIDGE AVENUE

SUITE 3-4-5

PHILADELPHIA, PA 19128

215-483-8558

Stretching is performed by lengthening and holding a muscle for 15-30 seconds and then repeating 2-3 times.

Many individuals "stretch" as a warm-up activity. Stretching is best performed after a period of aerobic warm-up to

prevent injury.

The stretching shown below are passive stretches which should be held at a point of easy tension for about 10 -

20 seconds with no bouncing. Before doing these stretches, you should limber up your whole body by jogging in

place, twisting, reaching, lifting your legs, and walking around for 3 to 5 minutes to get the blood flowing, loosen

joints, and warm up the temperature of your muscles.

Standing Hamstring and Calf Stretch

• This exercise stretches your Achilles heel cord and the back of your lower leg.

• Stand 2 or 3 feet from a wall or tree and both toes should be pointed straight

forward as you lean toward the wall or tree with your hands.

• Keep your heels flat to stretch the calf.

• Hold 10 - 20 seconds and repeat.

Seated Hamstring Stretch

  • This exercise stretches the hamstring muscles (back of the thigh).
  • From a seated position with your legs straight out in front and hands on thighs,

bend over slowly, reaching toward your toes. KEEP KNEES DOWN TO FLOOR

  • Use a towel wrapped around your feet to help pull yourself toward your feet

• Keep your head and back straight as you move into the stretch.

• Hold 10 - 20 seconds and repeat.


Hamstring Stretch- One Leg

  • Sit on the ground, your legs extended in front of you.
  • Pull your right leg in toward your body as you would to sit cross-legged.
  • Reach for your toes.
  • Make sure to bend at your waist until you feel the stretch in the hamstring.
  • Extend your right leg and repeat the exercise with your left leg.

Standing One Leg Hamstring Stretch

  • Place foot on a stool.
  • Slowly lean forward, reaching down shin until a stretch is felt in the back of thigh
  • Do each exercise 10 times, rest and repeat with opposite leg

Calf Stretch

  • Use a step with enough room for you to stand several inches off the ground.
  • Stand on the step and back your feet up so that your heels hang off the step.
  • Lower both heels until you feel the stretch in your calves.
  • Raise both heels, then alternately lower your right then left heel, stretching each
  • for 30 seconds.

Standing Leg Stretch


• Use a wall at hip height.

• Facing the wall, lift your right leg and rest the heel against the wall

• Bend forward slowly from the waist and hold the stretch for about 30 seconds.

• Return to a standing position and repeat the stretch with your left leg.

• Return to a standing position and repeat the exercise, this time with your body

parallel to the wall, and bending sideways at the waist.

Quadricep Stretch

• This exercise is to stretch the muscles of the front of the thigh.

• Place your right hand against a wall or tree for balance, grab your left ankle with

your left hand and pull it up and back until you can feel a stretch.

• Keep your back straight and your knee pointing toward the ground.

• The standing leg should have a slightly bent knee.

• Hold the stretch for 10 - 20 seconds for each leg and repeat.

Inner Thigh Stretch

• This exercise stretches the inner thigh adductor muscles.

• Sit with your back straight, bend your knees and put the soles of your feet

together.

• Slowly press your knees to the floor and lean forward from the hips.

• Hold for 10 - 20 seconds and repeat.

Lower Back Stretch

• This exercise stretches the muscles of the lower back.

• Lie flat on your back with your legs extended and pull your right knee up to the

chest.

• Press your back to the ground.

• Hold the position 10 - 20 seconds and repeat with your left knee

Crunches

• A proper crunch is performed with your knees bent at a 90 degree angle, low back on the floor, and hands

lightly supporting your head, not neck.

• Lift your shoulder blades until they are a few inches off the floor, holding slightly and slowly releasing the

contraction to the starting point.

• Your lower back should be flat against the floor the entire time.

• The movement is slow and controlled.