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Chap12 7/1/07 18:40 Page 113 12 Stretches for the Hamstrings 069: Sitting Reach Forward Hamstring Stretch 070: Standing Toe-pointed Hamstring Stretch 071: Standing Toe-raised Hamstring Stretch 072: Standing Leg-up Hamstring Stretch 073: Sitting Single Leg Hamstring Stretch 074: Lying Partner Assisted Hamstring Stretch 075: Lying Bent Knee Hamstring Stretch 076: Lying Straight Knee Hamstring Stretch 077: Kneeling Toe-raised Hamstring Stretch 078: Sitting Leg Resting Hamstring Stretch 079: Standing Leg-up Bent Knee Hamstring Stretch 080: Sitting Bent Knee Toe-pull Hamstring Stretch 081: Standing Reach Down Hamstring Stretch Chap12 114 7/1/07 18:40 Page 114 069: SITTING REACH FORWARD HAMSTRING STRETCH STRETCHES FOR THE HAMSTRINGS Gracilis Semitendinosus Semimembranosus Biceps femoris (long head) Biceps femoris (short head) Gastrocnemius (medial head) Gastrocnemius (lateral head) Soleus Posterior view. Semimembranosus Gastrocnemius Gastrocnemius Semitendinosus Technique Sports injury where stretch may be useful Sit with both legs straight out in front and keep your toes pointing straight up. Make sure your back is straight and then reach forward towards your toes. Lower back muscle strain. Lower back ligament sprain. Hamstring strain. Muscles being stretched Primary muscles: Semimembranosus. Semitendinosus. Biceps femoris. Secondary muscle: Gastrocnemius. Sports that benefit from this stretch Basketball. Netball. Cycling. Hiking. Backpacking. Mountaineering. Orienteering. Ice hockey. Field hockey. Ice-skating. Roller-skating. Inline skating. Martial arts. Running. Track. Cross-country. American football (gridiron). Soccer. Rugby. Snow skiing. Water skiing. Surfing. Walking. Race walking. Wrestling. Common problems and additional information for performing this stretch correctly It is important to keep your toes pointing straight upwards. Letting your toes fall to one side will cause this stretch to put uneven tension on the hamstring muscles. Over an extended period of time, this could lead to a muscle imbalance. Complementary stretch 073. Chap12 7/1/07 18:40 Page 115 070: STANDING TOE-POINTED HAMSTRING STRETCH 115 STRETCHES FOR THE HAMSTRINGS Biceps femoris Semitendinosus Semimembranosus Gastrocnemius Technique Cross-country. American football (gridiron). Soccer. Rugby. Snow skiing. Water skiing. Surfing. Walking. Race walking. Wrestling. Stand with one knee bent and the other leg straight out in front. Point your toes towards the ground and lean forward. Keep your back straight and rest your hands on your bent knee. Sports injury where stretch may be useful Muscles being stretched Lower back muscle strain. Lower back ligament sprain. Hamstring strain. Primary muscles: Semimembranosus. Semitendinosus. Biceps femoris. Secondary muscle: Gastrocnemius. Additional information for performing this stretch correctly Sports that benefit from this stretch Regulate the intensity of this stretch by keeping your back straight and leaning forward. Basketball. Netball. Cycling. Hiking. Backpacking. Mountaineering. Orienteering. Ice hockey. Field hockey. Ice-skating. Roller-skating. Inline skating. Martial arts. Running. Track. Complementary stretch 071. Chap12 116 7/1/07 18:40 Page 116 071: STANDING TOE-RAISED HAMSTRING STRETCH STRETCHES FOR THE HAMSTRINGS Gracilis Semitendinosus Semimembranosus Biceps femoris (long head) Biceps femoris (short head) Gastrocnemius (medial head) Gastrocnemius (lateral head) Soleus Posterior view. Semimembranosus Semitendinosus Gastrocnemius Soleus Technique Stand with one knee bent and the other leg straight out in front. Point your toes towards your body and lean forward. Keep your back straight and rest your hands on your bent knee. Cross-country. American football (gridiron). Soccer. Rugby. Snow skiing. Water skiing. Surfing. Walking. Race walking. Wrestling. Sports injury where stretch may be useful Muscles being stretched Lower back muscle strain. Lower back ligament sprain. Hamstring strain. Calf strain. Primary muscles: Semimembranosus. Semitendinosus. Biceps femoris. Secondary muscles: Gastrocnemius. Soleus. Additional information for performing this stretch correctly Sports that benefit from this stretch Basketball. Netball. Cycling. Hiking. Backpacking. Mountaineering. Orienteering. Ice hockey. Field hockey. Ice-skating. Roller-skating. Inline skating. Martial arts. Running. Track. Regulate the intensity of this stretch by keeping your back straight and flexing your ankle so that your toes are pointing upwards. Complementary stretch 072. Chap12 7/1/07 18:40 Page 117 072: STANDING LEG-UP HAMSTRING STRETCH Semitendinosus Semimembranosus Biceps femoris (long head) Biceps femoris (short head) Gastrocnemius (medial head) Gastrocnemius (lateral head) Soleus Posterior view. Gastrocnemius Semitendinosus Semimembranosus Soleus Technique Cross-country. American football (gridiron). Soccer. Rugby. Snow skiing. Water skiing. Surfing. Walking. Race walking. Wrestling. Stand upright and raise one leg on to an object. Keep that leg straight and your toes pointing straight up. Lean forward while keeping your back straight. Sports injury where stretch may be useful Muscles being stretched Lower back muscle strain. Lower back ligament sprain. Hamstring strain. Calf strain. Primary muscles: Semimembranosus. Semitendinosus. Biceps femoris. Secondary muscles: Gastrocnemius. Soleus. Sports that benefit from this stretch Basketball. Netball. Cycling. Hiking. Backpacking. Mountaineering. Orienteering. Ice hockey. Field hockey. Ice-skating. Roller-skating. Inline skating. Martial arts. Running. Track. Common problems and additional information for performing this stretch correctly Regulate the intensity of this stretch by keeping your back straight and leaning forward. Complementary stretch 069. STRETCHES FOR THE HAMSTRINGS Gracilis 117 Chap12 118 7/1/07 18:40 Page 118 073: SITTING SINGLE LEG HAMSTRING STRETCH STRETCHES FOR THE HAMSTRINGS Gluteus maximus Semitendinosus Semimembranosus Biceps femoris Gastrocnemius Technique Sit with one leg straight out in front and toes pointing upwards. Bring your other foot towards your knee. Let your head fall forward and reach towards your toes with both hands. Muscles being stretched Primary muscles: Semimembranosus. Semitendinosus. Biceps femoris. Secondary muscles: Gastrocnemius. Gluteus maximus. Sports that benefit from this stretch Basketball. Netball. Cycling. Hiking. Backpacking. Mountaineering. Orienteering. Ice hockey. Field hockey. Ice-skating. Roller-skating. Inline skating. Martial arts. Running. Track. Cross-country. American football (gridiron). Soccer. Rugby. Snow skiing. Water skiing. Surfing. Walking. Race walking. Wrestling. Sports injury where stretch may be useful Lower back muscle strain. Lower back ligament sprain. Hamstring strain. Calf strain. Common problems and additional information for performing this stretch correctly It is important to keep your toes pointing straight upwards. Letting your toes fall to one side will cause this stretch to put uneven tension on the hamstring muscles. Over an extended period of time, this could lead to a muscle imbalance. Complementary stretch 076. Chap12 7/1/07 18:41 Page 119 074: LYING PARTNER ASSISTED HAMSTRING STRETCH Semitendinosus Semimembranosus Biceps femoris (long head) Biceps femoris (short head) Gastrocnemius (medial head) Gastrocnemius (lateral head) Soleus Posterior view. Gastrocnemius Semimembranosus Biceps femoris Technique Lie on your back and keep both legs straight. Have a partner raise one of your legs off the ground and as far back as is comfortable. Make sure your toes are pointing directly backwards. Soccer. Rugby. Snow skiing. Water skiing. Surfing. Walking. Race walking. Wrestling. Sports injury where stretch may be useful Lower back muscle strain. Lower back ligament sprain. Hamstring strain. Calf strain. Muscles being stretched Primary muscles: Semimembranosus. Semitendinosus. Biceps femoris. Secondary muscle: Gastrocnemius. Sports that benefit from this stretch Basketball. Netball. Cycling. Hiking. Backpacking. Mountaineering. Orienteering. Ice hockey. Field hockey. Ice-skating. Roller-skating. Inline skating. Martial arts. Running. Track. Cross-country. American football (gridiron). Common problems and additional information for performing this stretch correctly Choose your stretching partner carefully. They are responsible for your safety while performing this stretch, so make sure you communicate clearly with them at all times. Complementary stretch 072. STRETCHES FOR THE HAMSTRINGS Gracilis 119 Chap12 120 7/1/07 18:41 Page 120 075: LYING BENT KNEE HAMSTRING STRETCH STRETCHES FOR THE HAMSTRINGS Semimembranosus Semitendinosus Biceps femoris Gluteus maximus Technique Lie on your back and bend one leg. Pull the other knee towards your chest, then slowly and gently straighten your raised leg. Muscles being stretched Primary muscles: Semimembranosus. Semitendinosus. Biceps femoris. Secondary muscle: Gluteus maximus. Sports that benefit from this stretch Basketball. Netball. Cycling. Hiking. Backpacking. Mountaineering. Orienteering. Ice hockey. Field hockey. Ice-skating. Roller-skating. Inline skating. Martial arts. Running. Track. Cross-country. American football (gridiron). Soccer. Rugby. Snow skiing. Water skiing. Surfing. Walking. Race walking. Wrestling. Sports injury where stretch may be useful Lower back muscle strain. Lower back ligament sprain. Hamstring strain. Additional information for performing this stretch correctly Keep your upper leg (thigh) relatively still, and regulate the intensity of this stretch by straightening your knee. Complementary stretch 079. Chap12 7/1/07 18:41 Page 121 076: LYING STRAIGHT KNEE HAMSTRING STRETCH Semitendinosus Semimembranosus Biceps femoris (long head) Biceps femoris (short head) Gastrocnemius (medial head) Gastrocnemius (lateral head) Soleus Posterior view. Gastrocnemius Semimembranosus Semitendinosus Technique Sports injury where stretch may be useful Lie on your back and bend one leg. Raise your straight leg and pull it towards your chest. Lower back muscle strain. Lower back ligament sprain. Hamstring strain. Calf strain. Muscles being stretched Common problems and additional information for performing this stretch correctly Primary muscles: Semimembranosus. Semitendinosus. Biceps femoris. Secondary muscle: Gastrocnemius. Sports that benefit from this stretch Basketball. Netball. Cycling. Hiking. Backpacking. Mountaineering. Orienteering. Ice hockey. Field hockey. Ice-skating. Roller-skating. Inline skating. Martial arts. Running. Track. Cross-country. American football (gridiron). Soccer. Rugby. Snow skiing. Water skiing. Surfing. Walking. Race walking. Wrestling. It is important to keep your toes pointing straight backwards. Letting your toes fall to one side will cause this stretch to put uneven tension on the hamstring muscles. Over an extended period of time, this could lead to a muscle imbalance. Complementary stretch 077. STRETCHES FOR THE HAMSTRINGS Gracilis 121 Chap12 122 7/1/07 18:41 Page 122 077: KNEELING TOE-RAISED HAMSTRING STRETCH STRETCHES FOR THE HAMSTRINGS Gracilis Semitendinosus Semimembranosus Biceps femoris (long head) Biceps femoris (short head) Gastrocnemius (medial head) Gastrocnemius (lateral head) Soleus Posterior view. Semitendinosus Gastrocnemius Semimembranosus Technique Kneel on one knee and place your other leg forward with your heel on the ground. Keep your back straight and point your toes towards your body. Reach towards your toes with one hand. Cross-country. American football (gridiron). Soccer. Rugby. Snow skiing. Water skiing. Surfing. Walking. Race walking. Wrestling. Sports injury where stretch may be useful Lower back muscle strain. Lower back ligament sprain. Hamstring strain. Calf strain. Muscles being stretched Primary muscles: Semimembranosus. Semitendinosus. Biceps femoris. Secondary muscle: Gastrocnemius. Common problems and additional information for performing this stretch correctly Sports that benefit from this stretch It is not important to be able to touch your toes. Concentrate on keeping your back straight and your toes pointing up. Basketball. Netball. Cycling. Hiking. Backpacking. Mountaineering. Orienteering. Ice hockey. Field hockey. Ice-skating. Roller-skating. Inline skating. Martial arts. Running. Track. Complementary stretch 071. Chap12 7/1/07 18:41 Page 123 078: SITTING LEG RESTING HAMSTRING STRETCH 123 STRETCHES FOR THE HAMSTRINGS Biceps femoris Gluteus maximus Semitendinosus Gastrocnemius Semimembranosus Technique Sit with one leg straight out in front and keep your toes pointing up. Cross your other leg over and rest your foot on your thigh. Lean forward, keep your back straight and reach for your toes. Muscles being stretched Primary muscles: Semimembranosus. Semitendinosus. Biceps femoris. Secondary muscles: Gastrocnemius. Gluteus maximus. Sports that benefit from this stretch Basketball. Netball. Cycling. Hiking. Backpacking. Mountaineering. Orienteering. Ice hockey. Field hockey. Ice-skating. Roller-skating. Inline skating. Martial arts. Running. Track. Cross-country. American football (gridiron). Soccer. Rugby. Snow skiing. Water skiing. Surfing. Walking. Race walking. Wrestling. Sports injury where stretch may be useful Lower back muscle strain. Lower back ligament sprain. Hamstring strain. Calf strain. Additional information for performing this stretch correctly It is not important to be able to touch your toes. Simply reaching towards your toes is sufficient. Complementary stretch 074. Chap12 124 7/1/07 18:41 Page 124 079: STANDING LEG-UP BENT KNEE HAMSTRING STRETCH STRETCHES FOR THE HAMSTRINGS Adductor magnus Gracilis Semitendinosus Semimembranosus Biceps femoris Soleus Technique Stand with one foot raised onto a chair or an object. Keep your leg slightly bent and let your heel drop off the edge of the object. Keep your back straight and move your chest towards your thigh. Muscles being stretched Primary muscles: Semimembranosus. Semitendinosus. Biceps femoris. Secondary muscle: Soleus. Sports that benefit from this stretch Basketball. Netball. Cycling. Hiking. Backpacking. Mountaineering. Orienteering. Ice hockey. Field hockey. Ice-skating. Roller-skating. Inline skating. Martial arts. Running. Track. Cross-country. American football (gridiron). Soccer. Rugby. Snow skiing. Water skiing. Surfing. Walking. Race walking. Wrestling. Sports injury where stretch may be useful Hamstring strain. Achilles tendon strain. Achilles tendonitis. Medial tibial pain syndrome (shin splints). Additional information for performing this stretch correctly Pushing your heel down towards the ground will help to intensify this stretch. Complementary stretch 080. Chap12 7/1/07 18:41 Page 125 080: SITTING BENT KNEE TOE-PULL HAMSTRING STRETCH Semitendinosus Semimembranosus Biceps femoris (long head) Biceps femoris (short head) Gastrocnemius (medial head) Gastrocnemius (lateral head) Soleus Posterior view. Biceps femoris Semitendinosus Soleus Technique Sports injury where stretch may be useful Sit on the ground with your legs slightly bent. Hold onto your toes with your hands and pull your toes towards your body. Lean forward and keep your back straight. Hamstring strain. Achilles tendon strain. Achilles tendonitis. Medial tibial pain syndrome (shin splints). Muscles being stretched Primary muscles: Semimembranosus. Semitendinosus. Biceps femoris. Secondary muscle: Soleus. Sports that benefit from this stretch Basketball. Netball. Cycling. Hiking. Backpacking. Mountaineering. Orienteering. Ice hockey. Field hockey. Ice-skating. Roller-skating. Inline skating. Martial arts. Running. Track. Cross-country. American football (gridiron). Soccer. Rugby. Snow skiing. Water skiing. Surfing. Walking. Race walking. Wrestling. Common problems and additional information for performing this stretch correctly When pulling back on your toes, make sure they are pointing straight upwards. Letting your toes fall to one side will cause this stretch to put uneven tension on the hamstring muscles. Over an extended period of time, this could lead to a muscle imbalance. Complementary stretch 075. STRETCHES FOR THE HAMSTRINGS Gracilis 125 Chap12 126 7/1/07 18:41 Page 126 081: STANDING REACH DOWN HAMSTRING STRETCH STRETCHES FOR THE HAMSTRINGS Illiocostalis lumborum Spinalis thoracis Multifidus Gluteus maximus Interspinales Semimembranosus Semitendinosus Biceps femoris Gastrocnemius Technique Stand with your feet shoulder-width apart. Bend forward and reach towards the ground. Soccer. Rugby. Snow skiing. Water skiing. Surfing. Walking. Race walking. Wrestling. Sports injury where stretch may be useful Muscles being stretched Primary muscles: Semimembranosus. Semitendinosus. Biceps femoris. Secondary muscles: Gastrocnemius. Gluteus maximus. Iliocostalis lumborum. Spinalis thoracis. Interspinales. Multifidus. Sports that benefit from this stretch Basketball. Netball. Cycling. Hiking. Backpacking. Mountaineering. Orienteering. Ice hockey. Field hockey. Ice-skating. Roller-skating. Inline skating. Martial arts. Running. Track. Cross-country. American football (gridiron). Lower back muscle strain. Lower back ligament sprain. Hamstring strain. Calf strain. Common problems and additional information for performing this stretch correctly This position puts a lot of stress on the lower back muscles and the knees. Avoid this stretch if you have lower back pain or knee pain. Complementary stretch 069.
