Hamstrings Muscle Stretches

Unilateral Hip Flexion Stretch
6th March 2014

    Muscles: Gluteus Maximus & Iliocostalis Lumborum   Method: Lie on your back and pull one knee up to your chest whilst the other is straight on the ground   Physiotherapy, Injury Prevention & Fitness Recommendations: Avoid bouncing when the muscle is cold Stop if the stretch causes pain Perform the stretch in a […]

Hamstrings Muscle Stretch; Sitting
6th March 2014

  Muscles: Hamstrings (Biceps Femoris, Semimembranosus & Semitendinosus) Obliques, Rotatores, Multifidus & Intertransversarii   Method: Sit on the floor with your legs out in front of you. Move one leg out to the side with the toes pointing upwards and put the sole of your other foot onto the side of you knee. Reach towards […]

Gluteal Muscles Stretch; Sitting
17th February 2014

  Muscles: Biceps Femoris, Semimembranosus, Semitendinosus,  Ilio-Tibial Band & Gluteus Maximus   Method: Sit with one leg straight and the other leg crossed over your knee toward your opposite shoulder. Keep your back straight and your shoulders facing forward.   Physiotherapy, Injury Prevention & Fitness Recommendations: Stop if the stretch causes pain Perform the stretch in […]

Hamstring Muscle Stretch; Standing
17th February 2014

    Muscles: Semimembranosus,  Semitendinosus, Soleus & Gastrocnemius   Method: Stand upright and raise one leg on to an object. Keep the leg straight and your toes pointing straight up. Keep your back straight and lean forward.   Physiotherapy, Injury Prevention & Fitness Recommendations: Avoid bouncing when the muscle is cold Stop if the stretch […]

    Muscle Group: Hip Adductors (Adductor Brevis, Magnus & Longus muscles), Pectineus & Gracilis   Muscle Action: Hip adduction and controls hip abduction eccentrically   Method: Stand with your legs wide apart and keep your feet facing forwards Place your hands on your hips & lean towards one side whilst allowing the knee to […]

Hamstrings Stretch
10th May 2013

Muscle Group: Hamstrings (Biceps Femoris, Semimembranosus & Semitendinosus muscles)   Muscle Action: Hip extension & knee flexion Controls both hip flexion and knee extension eccentrically   Method: Place one heel forward on the floor, on a step or any other raised surface such as a chair Or: Sit down as in the above illustration with […]

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