Within your workout, you would really help yourself by learning how to do proper hamstring stretches as you warm up and cool down. Your lower body can maintain flexibility, and it will stave off injury.

Your hamstrings are very susceptible to injury, some of the common injuries are tears and strains. This is particularly true in athletes that utilize a lot of power, agility and speed in their movements.

Just by committing to a proper stretch before working out or participating in athletic activities, you will reduce your chances of hamstring injury dramatically.

Here are some excellent exercises that you can add to your daily routine:

Basic Stretch

While sitting on the floor, place both legs straight out. Hold out your arms straight in front of you, bending your waist as you lean forward. Keep the movement propelling in a forward motion, gliding your hands across your legs as you move.

Be sure to have straight knees as you do this. When you reach the point where you feel a little discomfort, hold the position for 10 seconds and then return back to an upright position. Repeat three times

Seated Hamstring and Groin Stretch

Begin this exercise sitting upright with your legs both outstretched in front of you. You knee should be flexed until your right foot is resting along the inner part of your left thigh, keeping your right knee close to the floor. While maintaining an extended spine and lowering your shoulders, you reach forward to grab your left foot, which should still be extended.

Go as far forwards as possible, then relax your spine to reach even further forwards, holding this stretch position. You will feel the stretch along the back of the outstretched leg, and along the inside and rear of the flexed lg. Switch legs and do this again, being sure to maintain breathing.

Variations on Lying Hamstring Stretch

Lie flat on the floor with your knees flexed to approximately ninety degrees. Raise your left leg, grasping it loosely behind the thigh with both hands. Following this, bring your leg up to your chest, maintaining a straight other leg as you do so. You will feel the stretch along the back of the flexed thigh. Make sure to repeat this stretch with the right leg. And as always, focus on easy breathing during the exercise. If this exercise is too easy for you, a good idea is to move back to the original start position and before you ease the raised leg to your chest, straighten it instead.

Again, you will feel the stretch along the back of the raised thigh; although this time you will experience the sensation of stretch throughout the length of the thigh, and not just towards the top, as in the previous exercise. Remember to keep your back as flat as possible on the floor during both variations. Do this with the opposite leg. Keep your breathing steady as you keep going.

You can find these positions in a variety of different ways. For example, you can change up the lying hamstring stretch simply by changing the lower leg’s position. Merely twist the leg over your chest. Do not pull forcefully on the lower leg, however, but ease it into position.

Sit on the floor with your right leg straight. Your left knee should be bend over, and you must put your left foot against your right thigh, resting on the inside. The toes of your right foot must point right up. Lean forward from your hips (run your hands down your leg if u wish). You should really be able to feel your right hamstrings stretch. Switch the leg and do this again.

Here’s a Tip: Just by pointing your toes either to the right or the left as you lean forward in this exercise, you’ll be able to stretch and exercise different parts of your hamstring muscles.

Chair Stretch For Hamstrings

Sit upright, and set your right foot on a chair or something that matches its height. Have the left foot remain on the floor. Bend your right knee slightly. Lean forward from your hips (keeping your back straight). Let your right hamstring stretch as much as it can. Switch these legs and do it again.

There are a lot of different types of stretches for the hamstrings that you can use to benefit your workouts. By working these proper hamstring stretches into your daily workout out routine you will not only become more flexible, but prevent injury and reduce lower back pain.

P.S. Don’t forget to visit my blog posting “How To Do Proper Hamstring Stretches“, for some detailed example video’s.

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