Hamstrings: Strech Since we sit all day, these muscles stay shortened, so they always seem to need a nice stretch.
Strech: You can sit on the floor or use 2 chairs in the picture. Straighten your legs and lean forward at the waist.
You can lay on the floor, using a towel or your hand, bring your straight leg towards the ceiling and if you can further towards your head. You can either bend your other leg or keep it straight.
You can also target 1 hamstring at a time by sitting in a split V and leaning over one leg, then switching and leaning over the other leg bending at the waist. Try to keep your back as straight as you can for the 1st half of the stretch, then curl over the leg.
Strengthen:
Strengthening can be done in various ways, a very easy way is to use a wall for support and lift the straight leg behind you (pictured), if this is ok, try to curl the leg behind you, meaning to bend your knee and bring the foot up (not pictured). Try to keep your hips under you, instead of allowing them to go way behind you or rotate to one side.
You can also get on all 4s and lift the right leg parallel to the floor, then bend the knee in and out, keeping the leg in the air. Try to keep your hips pointing the ground. You can look up.
You can also use the stability ball to work the hamstrings, Lay on the ground. Place the heels of your feet into the ball, keep your knees about 90* the entire time, and lift your glutes off the floor. Use your arms to help stabilize you. (sorry no pic)
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