Hamstrings

(Biceps Femoris, Semitendinosus, Semimembranosus)

1)

Slightly bend both legs and slide one just out in front. Knees should still be close enough to touch. Keep the leg that was slid forward straight and rest the body weight on the bent, back leg. Place hands on bent knee and slowly bring the head down as close to the straight knee as possible and hold. Ensure the straightened knee remains straight throughout. Return back to the initial position before repeating on the other leg.

2)

Kneel done on the floor so knees are at right angles. Move one leg out in front and keep it straight, without moving the other leg. Bring head down to the knee of the straight leg and hold. Return back to the initial position before repeating on the other leg.

3)

Lie on back and bend both knees. Straighten one leg and raise it upwards. Place one hand on the calf muscle and the other on the bottom part of the quadriceps muscle. Keeping the leg straight continue to raise / pull it up towards the upper body until tension is felt in the muscle. Then hold. Return back to the initial position before repeating on the other leg. Do not place either hand on the knee at any stage. This stretch can be performed with the help of a partner. The partner can be used to encourage the leg further back and enhance the tension in the stretch.