Active and Passive Hamstring Stretching

Your hamstrings are a group of muscles located at the posterior thigh. They are considered a “large muscle group” and are therefore very important in sport activities. There are three muscles that make up the hamstring; biceps femoris, semimembranosus, and semitendinousus. This is important to understand because though you may be properly stretching one muscle correctly, the other two may be getting neglected causing increased ache and decreased range of motion.

The purposes of the hamstring muscles are to flex the knee and extend the hip. For example, if you bring your heel to your butt or kick your leg back, you would be using your hamstrings. As humans evolved, they were constantly bending over and performing manual labor which kept the hamstring functioning properly. As modern society began to sit more regularly hamstring dysfunction became more prevalent.

Stretching

There are two types of stretches; active and passive. Active stretches are ones that you actively do yourself. These are good for warming up before competition and consist of a series of leg swings. For the hamstring, stand facing a fence or wall. Slowly swing your foot in front of you using your hip as a pendulum base. The foot is going to go across the body then out toward your side. Be sure to start with small movements before pushing your foot higher and higher into the air. Perform three sets of 20 for each leg.

The next active stretch is similar to this, however this time turn 90° to the right. Perform a leg swing forward and backward being sure to start with small movements and build up to a full stretch. Again, 3 sets of 20.

PNF stretching is also a great way to loosen up chronically tight hamstrings. First find a partner. Lie on your back and have them perform a straight leg hamstring stretch to the point you feel discomfort and hold there for 10 seconds. Proceed to push your leg into your partner at about 10-20% of maximal effort for 10 seconds, then relax. While relaxing your partner should be able to push your leg even further.

Passive stretches, such as this one, are best performed with a warm muscle or after activity. Using a towel or rubber tubing, slowly pull your foot toward your head while keeping a straight knee. Perform three sets of 15-20 seconds for each leg.