2 Variations of Hamstring Stretches

Purpose: To stretch the back of the leg, which, if tight, can contribute to back, hip, knee, and ankle pain, and increase the risk of injury playing sports.

Instructions:

• 3 way hamstring stretch: Put your foot up on a stool or a chair, square your hips so they're both pointed forward, point your toes up and bend over your leg to feel a stretch at the back of the leg. Hold for 30 seconds, do 3 times. 
• Seated lacrosse ball stretch: Sit on a hard surface, placing a lacrosse or a tennis ball under your leg where you feel the tight muscle. Let the weight of your leg sink into the ball, feeling a stretch as you bend and straighten your knee. Do this slowly 10-15 times. 

​Common Errors: In the 3 way stretch, keeping your knee bent, or not squaring your hips - usually indicates poor form or the height of the chair is too high for you. Try your foot on a lower surface until you can do this stretch with good form.  In the lax ball stretch, careful to not perform this took quickly.