- 1
leg press excercise
Exercise to lengthen short or tight hamstrings in a sitting, standing or laying down position depending on your comfort level. Exercise each leg before running. Extend one leg in front of you, and lean your body weight towards that leg. Keep the leg taut as you apply the pressure behind the knee. Hold for a few minutes, relax the leg and stretch. Repeat and stretch the next leg. - 2). Stretch the hamstring by laying on the floor or on the bed. Grasp the back of one thigh with both your hands (or a towel behind the knee), and with the leg bent pull the thigh up towards you and hold for a few minutes. Slowly straighten the knee to its original position. Repeat with the other leg.
- 3
seated hamstring excercise
Stretch your hamstring while sitting on a chair or at your desk. This is a comfortable exercise for those who already have Sciatica or back pain, and it can be done at your desk at work. Extend your left leg out, point your toes up and then down. Feel the pull at the back of the knee. Hold for a few minutes and then bring the leg back. Stretch as many times as you can, and then repeat with the other leg. - 4). Stand with both legs together facing the wall. Move both legs back a little, and then move the left leg as far back as possible on your toes. Put your heel down on the floor as you feel a stretch behind the knee. Count to 10 and put your leg back to a standing position. Repeat for as many times as comfortable, feeling the stretch at the back of your knee. Repeat with your other leg.
Excercise to Lengthen Tight Hamstrings
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