Hamstring Stretch

Hamstring stretch

Your hamstring muscle runs along the back of your upper leg. To stretch your hamstring muscles:

• Lie on the floor near the outer corner of a wall or a door frame.
• Raise your left leg and rest your left heel against the wall. Keep your left knee slightly bent.
• Gently straighten your left leg until you feel a stretch along the back of your left thigh.
• Hold the stretch for about 30 seconds.
• Switch legs and repeat.

As your flexibility increases, maximize the stretch by gradually scooting yourself closer to the wall or door frame.

Hamstring Curls

This exercise works really well! It's up to you whether you feel you're strong enough to strap a weight to your ankle.

1. Find a step or ledge to stand on.
2. Strap weights to your ankle.
3. Bend your leg to 90 degrees.
4. Hold for 1-2 seconds.
5. Lower back to the start position.
6. Repeat.
7. Change legs.

Swiss Ball Butt and Hamstring Busters

Feel the burn! Keep them up though. These not only give toned hamstrings, but a perky butt too!

1. Lie on the ground with your feet up on a swiss ball.
2. Raise your hips so that you have a straight or slightly arched back.
3. This is the start position
4. Bend your knees to 90 degrees
5. The ball will roll with your feet.
6. Make sure that you do not bend at the hips.
7. Hold for about a second.
8. Roll back to the start position.
9. Repeat.

How many should you do? 3 reps of 10!

Fitness Ball Hamstring Curl

The Fitness Ball Hamstring Curl is a leg exercise that targets the hamstrings, as well as the glutes and core. The use of a Fitness Ball or Stability Ball will aid in improving stability, strength, and balance.

	STEP 1: Lie on the mat, with your arms at your sides. Place your heels on the Fitness Ball with your toes pointing upward. Raise your hips from the floor.
	STEP 2: Bend your knees and pull the ball toward you. Keep your arms on your sides and your hips off the mat while flexing your knees. Roll the ball out to starting position then repeat 10 times.

Tighten your glutes and core so you can keep your hips off the mat while doing this exercise. To make it more challenging, do this one leg at a time.

Best Stretches for Runners

A simple stretching routine for runners

By Elizabeth Quinn, About.com

Updated July 27, 2009

About.com Health's Disease and Condition content is reviewed by the Medical Review Board

Stretching can have a variety of benefits for runners when done properly. Before you try the folowing stretches, learn:

• Safe Stretching Guidelines
• Why You Should Stretch After You Warm Up.
• The Most Common Running Injuries

1. Standing Calf Stretch

Photo © Mike Harrington / Getty Images

The calf, or gastrocnemius, muscle runs along the back of your lower leg. In runners, this muscle is prone to a calf pull or strain.

• Stand about an arm's-length from the wall.
• Lean forward and place both hands on the wall about shoulder width apart.
• Extend one foot (the side to be stretched) behind you with heel on the ground and one foot closer to the wall.
• Lean into wall with your hips until you feel a stretch in the calf of the extended leg.
• Hold this stretch for about 30 seconds and change sides.
• For a deeper stretch, move your foot farther back.
• This stretch is similar to the Achilles tendon heel stretch, however by keeping your knee straight you focus the stretch on the calf rather than the Achilles.

• 2. Standing IT Band Stretch

  Photo © E. Quinn

  The iliotibial (IT) band is a tough group of fibers that run along the outside of the thigh. Iliotibial band syndrome is a common running injury that is generally due to inflammation and irritation of this band.

  Here is a simple stretch you can do while standing.

  • Stand with your left leg crossed in front of your right leg.
  • With your right arm extending overhead, reach to the left.
  • Put your left hand on your hip.
  • Push slightly on your left hip until you feel a slight stretch along the right side of your torso, hip, upper thigh and knee.
  • Hold 20 to 30 seconds and change sides.
  • For a deeper stretch, keep your feet farther apart, bend the knee of your forward foot and keep the back knee straight.

  
  

  3. Standing Quad Stretch

  Photo © Stockbyte / Getty Images

  The quadriceps (quads) are a group of muscles along the front of the thigh. There are many different ways to stretch your quadriceps, but here is a simple one you can do while standing.

  • Stand on one leg (grab onto something solid if you need support).
  • Bend your knee and bring your heel toward your buttock.
  • Reach for your ankle with your hand.
  • Stand up straight and feel a slight pull along the front of your thigh and hip.
  • Hold the stretch for 20-30 seconds, release and repeat on the other leg.
  • Be careful not to strain your knee - the goal is not to touch your heel to the buttock, but rather to stretch the thigh.

  
  

  4. Seated Hamstring Stretch

  Photo © Vladimir Pcholkin/ Getty Images

  Because tightness in the low back and hamstrings is often related to muscle pain and stiffness in runners, stretch can help maintain good running form and reduce the risk of stiffness, pain and injury.

  • Sit on the floor with your legs stretched out in front of you with knees straight.
  • In a slow, steady movement, lean forward at the hips, keep you knees straight and slide your hands up your legs to your feet.
  • Extend as far as you can, and dorsiflex your feet slightly to increase the stretch.
  • Hold the stretch for 20-30 seconds, release and repeat two to three times.

  5. Hip Flexors and Psoas Stretch

  Photo © Graham Mitchell / Getty Images

  The hip flexors are a group of muscles that bring the legs up toward the trunk. Runners rely on these muscles, particularly when running uphill, and keeping the limber is essential.

  • Begin in a forward lunge position and drop your back knee to the floor.
  • Raise your arms and hands up over your head and look up.
  • Press your hips forward and down toward the floor and feel a stretch through your torso, hip, groin and thigh.
  • Hold the stretch for about 20-30 seconds, release and repeat on the other leg.

  
  

  6. Simple Shoulder Stretch

  Photo © Photodisc / Getty Images

  This is a basic shoulder stretch you can do anytime and anywhere.

  • Begin standing up straight with shoulders relaxed and back.
  • Reach your right arm up over your head, bend your elbow and reach your hand behind your neck.
  • With your elbow pointing up to the sky, slide your right palm down to your back.
  • With your left hand, grip your right elbow and gentle pull it toward your ear.
  • Continue sliding your right palm down your back without straining.
  • Hold for 10-20 seconds and release.
  • Repeat with the opposite arm.
  • Be sure to keep your head up and resist the urge to bend your neck forward.

  
  

  7. Plantar Fasciitis Stretch

  Photodisc / Getty Images

  This stretch is used to relieve the pain of plantar fasciitis by stretching the plantar fascia, a band of tough connective tissue that runs along the bottom of the foot to the heel.

  • Stand barefoot.
  • Left one heel off the ground but keep the ball of the foot an toes flat.
  • You will feel a stretch on the underside of the ball of the foot.
  • Hold for a count of ten. Release.
  • Repeat ten times.

  
  

  8. Piriformis Stertch - Pigeon Stretch (Advanced)

  Photo © Noe Montes/ Getty Images

  There are many different ways to stretch your IT band. This is a more advanced stretch, that is sometimes called the Pigeon Pose in yoga.

  • Start in a push up position on your hand and toes.
  • Slide your right knee forward toward your right hand. Angle your knee so the outer ankle is touching the floor (see picture).
  • Slide your left leg back as far as comfortable.
  • Keep your hips square to the floor.
  • You should feeling a deep stretch in your right hip and the outer thigh.
  • You can either stay up on your hands, or fold forward and let your forearms rest on the floor in front of you or fully extended your arm in front of you.
  • Breathe slowly and deeply from your belly. Hold the stretch 30-60 seconds and release. Repeat on the other leg.

  
  

  9. Quad Stretch with an Exercise Band (Advanced)

  Photo © Hamish Blair / Getty Images

  There are many different ways to stretch your quadriceps, but here is a more advanced stretch that many pro athletes use after a good warm up.

  • Loop an exercise band around your arch while you are in a kneeling position.
  • Lay down on your belly, while holding the exercise band.
  • Reach your arms out in front of you and bend the knee of the leg with the band on the foot (see example photo). to be stretched.
  • Slowing apply tension until you feel a stretch along the front of your hip, quadriceps and entire thigh.
  • Be careful not to strain your bent knee.
  • Hold the stretch for 20-30 seconds, release and repeat on the other leg.
  • The goal is not to touch your heel to your buttock, but rather to stretch the thigh.

  
  

  10. Kneeling Quadriceps Stretch (Advanced)

  Photo © Quinn Rooney / Getty Images

  Here is another simple way to stretch your quadriceps. This one can be done while kneeling.

  • Kneel with one leg forward and one leg back, as shown in the picture.
  • Reach back and get a firm grip on the foot of the back leg.
  • Slowly bend the knee and lift the foot off the ground and toward your buttock until you feel a stretch across the front of the hip and thigh.
  • Hold the stretch for 20 to 30 seconds, release and repeat on the other leg.

  
  

Backward Running May Ease Hamstring Pain

Backward running can lessen hamstring problems

By Elizabeth Quinn, About.com

Updated: October 08, 2007

About.com Health's Disease and Condition content is reviewed by the Medical Review Board

If you are prone to hamstring injuries or aching knees, you might want to consider backward running or walking as a part of your training program. Backward walking or running doesn't put much strain on the knees, but it stretches and strengthens the hamstrings and quadriceps, resulting in improved balance between the two muscle groups. It also strengthens abdominal and back muscles. It is also used in rehabilitation programs for recover from back, hip, groin, hamstring, ankle and Achilles' injuries.

Getting Started with Backward Running - The Basics:

• Start slowly. As with any new activity you will be using different muscles which must be conditioned gradually. Begin by walking backward and as you get more comfortable, begin to jog.
• Choose the terrain carefully. You want smooth terrain or even a treadmill with handrails for support. Find a quiet or low traffic area. Since you can't see where you are going, make sure you won't run into anyone or anything.
• You can also try backward running or walking on a treadmill. Start very slowly and gradually increase your speed.
• Do not perform backward running on a busy walking / bike path, for example. Not only will you be a danger to everyone else, but you will get a lot of mighty odd stares and comments.
• Alternate sides when looking back over your shoulder to prevent neck cramps.
• Work out with a forward-walking / running partner, if possible.
• Limit your backward training sessions to two per week.
• Start with about 60 seconds of backward running followed by 60 seconds of forward walking and repeat about 5-10 times.

_Source:
Backward Running: Benefits, Barry T. Bates, Ph.D., Biomechanics department at the University of Oregon

Hamstring Injury - Pulled Hamstring Muscle

How to treat hamstring injuries, pulls, and strains

By Elizabeth Quinn, About.com

Updated: September 27, 2009

About.com Health's Disease and Condition content is reviewed by the Medical Review Board

Hamstring injuries are common among athletes who play sports that require powerful accelerations, decelerations or lots of running. The hamstring muscles run down the back of the leg from the pelvis to the bones of the lower leg. The three specific muscles that make up the hamstrings are the biceps femoris, semitendinosus and semimembranosus. Together these powerful knee flexors are known as the hamstring muscle group. An injury to any of these muscles can range from minor strains, a pulled muscle or even a total rupture of the muscle.

Symptoms of a Hamstring Injury

A hamstring injury typically causes by a sudden, sharp pain in the back of the thigh that may stop you mid-stride. After such an injury, the knee may not extend more than 30 to 40 degrees short of straight without intense pain. Like most sprains and strains hamstring injuries are usually caused by excessive stretching (tearing) of muscle fibers or other soft tissues beyond their limits.

Severity of a Hamstring Injury

Hamstring strains are classified as 1st (mild), 2nd (moderate), or 3rd (severe) degree strains depending on the extend of the muscle injury.

Mild (Grade I) Hamstring Injury

• Muscle stiffness, soreness and tightness in the back of the thigh.
• Little noticeable swelling.
• A normal walking gait and range of motion with some discomfort.
• Flexing the knee to bring the heel up

Moderate (Grade II) Hamstring Injury

• Gait will be affected-limp may be present .
• Muscle pain, sharp twinges and tightness in the back of the thigh.
• Noticeable swelling or bruising.
• Painful to the touch.
• A limited range of motion and pain when flexing the knee.

Severe (Grade III) Hamstring Injury

• Pain during rest which becomes severe with movement
• Difficulty walking without assistance.
• Noticeable swelling and bruising.

Common Causes of Hamstring Injuries

Hamstring pulls or strains often occur during an eccentric contraction of the hamstring muscle group as an athlete is running. Just before the foot hits the ground, the hamstrings will contract to slow the forward motion of the lower leg (tibia and foot). Less commonly, a hamstring injury is the result of a direct blow to the muscle from another play or being hit with a ball. Some of the factors which may contribute to a hamstring injury includes:

• Doing too much, too soon or pushing beyond your limits.
• Poor flexibility.
• Poor muscle strength.
• Muscle imbalance between the quadriceps and hamstring muscle groups.
• Muscle fatigue that leads to over exertion.
• Leg Length Differences. A shorter leg may have tighter hamstrings which are more likely to pull.
• Improper or no warm-up.
• History of hamstring injury.

Treating Hamstring Injuries

Treatment for hamstring injuries depends upon the severity of the injury. Due to the pain and limited ability to use the muscle, a third degree strain usually results in a visit to a physician for evaluation and treatment. Less severe hamstring strains may be treated at home. These general treatment steps are commonly recommended for mild or moderate hamstring injuries.

• After an injury it's important to rest the injured muscle, sometimes for up to two or three weeks before you can return to sports after your injury.
• R.I.C.E - Rest, apply Ice and Compression. Elevate the leg if possible.
• An anti-inflammatory can be helpful to reduce pain and inflammation.
• A stretching program can be started as soon as the pain and swelling subsides.
• A strengthening program should be used to rebuild the strength of the injured muscle in order to prevent re-injury. Make sure you increase this gradually.
• A thigh wrap can be applied to provide support as the muscle heals.

Preventing Hamstring Injuries

• Warm up thoroughly. This is probably the most important muscle to warm-up and stretch before a workout.
• Stretching after the workout may be helpful.
• Try adding a couple sessions per week of retro-running or backward running which has been should decrease knee pain and hamstring injuries.
• Follow the "Ten Percent Rule" and limit training increases in volume or distance to no more than ten percent per week.
• Other ways to prevent injury are to avoid doing too much, too soon, avoid drastic increases in intensity or duration, and take it easy if you are fatigued.

Hamstring Exercises

Here are some good exercises, if your hamstring has been strained.

Hamstring Strain Rehabilitation Exercises

You can begin gently stretching your hamstring right away by doing standing hamstring stretch. Make sure you do not feel any sharp pain, only a mild discomfort in the back of your thigh when you are doing this stretch.

• Standing hamstring stretch: Place the heel of your leg on a stool about 15 inches high. Keep your knee straight. Lean forward, bending at the hips until you feel a mild stretch in the back of your thigh. Make sure you do not roll your shoulders and bend at the waist when doing this or you will stretch your lower back instead. Hold the stretch for 15 to 30 seconds. Repeat 3 times.

After the standing hamstring stretch has become easier, you can do the hamstring stretch on a wall. You should also stretch your calf muscle because it attaches near where your hamstring ends using the standing calf stretch.

• Hamstring stretch on wall: Lie on your back with your buttocks close to a doorway, and extend your legs straight out in front of you along the floor. Raise the injured leg and rest it against the wall next to the door frame. Your other leg should extend through the doorway. You should feel a stretch in the back of your thigh. Hold this position for 15 to 30 seconds. Repeat 3 times.
• Standing calf stretch: Facing a wall, put your hands against the wall at about eye level. Keep the injured leg back, the uninjured leg forward, and the heel of your injured leg on the floor. Turn your injured foot slightly inward (as if you were pigeon-toed) as you slowly lean into the wall until you feel a stretch in the back of your calf. Hold for 15 to 30 seconds. Repeat 3 times. Do this exercise several times each day.

When the pain is gone, start strengthening your hamstrings using the next 3 exercises.

• Prone knee bends: Lie on your stomach with your legs straight out behind you. Bend your knee so that your heel comes toward your buttocks. Hold 5 seconds. Relax and return your foot to the floor. Do 3 sets of 10. As this becomes easier you can add weights to your ankle.
• Prone hip extension: Lie on your stomach with your legs straight out behind you. Tighten up your buttocks muscles and lift one leg off the floor about 8 inches. Keep your knee straight. Hold for 5 seconds. Then lower your leg and relax. Do 3 sets of 10.
• Elastic tubing hamstring curls: Sit in a chair facing a door (about 3 feet from the door). Loop and tie one end of the tubing around the ankle of your injured leg. Tie a knot in the other end of the tubing and shut the knot in the door. Bend your knee so that your foot slides along the floor and moves back underneath the chair, stretching the tubing. Slowly let your foot slide forward again. Do 3 sets of 10.

  You can challenge yourself by moving the chair farther away from the door and increasing the resistance of the tubing.

• Chair lifts: Lie on your back with your heels resting on the top of the a chair. Slowly raise both hips off the floor. Hold for 2 seconds and lower slowly. Do 3 sets of 15.

  You can challenge yourself by standing only on your injured leg and lifting your heel off the floor. Do 3 sets of 10.

After your hamstrings have become stronger and you feel your leg is stable, you can begin strengthening the quadriceps (the muscles in the front of the thigh) by doing lunges.

• Lunges: Stand and take a large step forward with your right leg. Dip your left knee down toward the floor and bend your right leg. Return to the starting position. Repeat the exercise, this time stepping forward with the left leg and dipping the leg on your right side down. Do 3 sets of 10 on each side.

Written by Tammy White, M.S., P.T., for McKesson Provider Technologies.

Published by McKesson Provider Technologies.
Last modified: 2005-11-01
Last reviewed: 2005-07-11

This content is reviewed periodically and is subject to change as new health information becomes available. The information is intended to inform and educate and is not a replacement for medical evaluation, advice, diagnosis or treatment by a healthcare professional.

See more here.

Hyperextensions for the Lower Back

It seems like there aren't many ways to work the lower back but, if you're tired of the same old extensions, try this hyperextension. It works the lower back and it also involves the glutes and the hamstrings as a nice bonus. If you have any back injuries or problems, you may want to skip this exercise (and see your doctor, of course). The key to keeping this move safe is to avoid swinging the legs and taking them too far above the hips. Also, keep the abs engaged as you lift the legs so you avoid straining the lower back.

1. Lie down with the ball under the torso and hips and rest the forearms on the floor.
2. Legs should be straight out behind you, toes resting on the floor in an upside down V.
3. Keeping the legs together (and the knees straight, if you can), lift the legs up until they're level with the hips.
4. Lower back down, lightly touching the floor, and repeat for 1-3 sets of 10-16 reps.

http://exercise.about.com/od/strengthtrainingworkouts/ss/backexercises2.htm

Physical Training Routine

Physical Training Routine

WARM-UP

5 minutes on the seated row with a low weight

STRETCHES

Hamstring/Calf Stretch (10-15 seconds each side)

Crossed Leg Hip Opener (10-15 seconds each side)

Runner’s Lunge with hands behind your back (10-15 seconds each side)

Runner’s Lunge grabbing back leg with your hands (10-15 seconds each side)

Leaning over hamstring/side back stretch (10-15 seconds)

Leaning over inner thigh/side of back stretch (10-15 seconds)

Seated torso stretch (10-15 seconds)

Rear shoulder/neck stretch (10-15 seconds each side)

Dancer torso/hip stretch (10-15 seconds each side)

Cat/Cow (10 times)

EXERCISES: 18-20 REPS EACH

Upper Body

Chest Press

Bicep curls with arms at your sides or Reverse grip bicep curls or Cable curl

Triceps (your choice)

Lateral Raise

Lateral Pull down

Chest Flyes

Lower Body

Lunges

Squats or Dumbbell Squat

Pelvic Thrust

Hamstring Curl (foot on foot)

Leg Press

Leg Curl

Leg Extension

Abs/Back

Super Girls

Super Girls with rotation

Ab curl

Ab curl combo

Oblique V-ups

Legs up to the air

Plank

Saxon side stretch