Hamstring flexibility is one of the most important keys to a long a successful running career. Hamstring flexibility problems, which can include tightness in any of the three hamstring muscles, the semitendinosus, semimembranosus, and the biceps femoris, cause some of the most frustrating and painful injuries in runners. Here are two good ways to stretch your tight hamstrings. The first method: Sitting on the floor, stick your affected leg out in front of you and try to touch your toes with your hand. When doing this stretch, try to keep your back as straight as possible and reach with your chest. If you arch your back too much, your won’t be able to stretch the hamstring very well. Here is a picture of this stretch:
The second method: while lying on your back in front of a doorway, put your affected leg straight up on the door way, and allow your other leg to lay flat on the ground. Here is a picture of this stretch:
When doing these hamstring flexibility stretches, make sure that you don’t pull too hard because this lead to further problems with your hamstring. I can’t emphasize this enough. The hamstring will not respond well to overstretching. You should only feel a light pull. Additionally, make sure that you hold the stretch long enough to really loosen the muscle. I recommended holding the stretches for 30 seconds, then rest for 30 seconds, then hold for an additional 30 seconds
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