Stretching is an important part of any fitness regimen.
Runners, cyclists and skiers often suffer from pulled or torn hamstrings due to the level of pressure they are putting on their thighs. Build up hamstring strength by incorporating stretching and resistance exercises into your regular fitness program. Strengthening your hamstrings three times per week -- on days you are not running, cycling or skiing -- will reduce the risk of injury. The exercises will also help aid recovery following a hamstring injury.
Instructions
1. Stand next to a wall or table, holding on to it for support. Bend one knee, raising your heel toward your buttock. Return your heel slowly to the ground. Do three sets of 10 repetitions, taking a short break between sets. Repeat with the other leg. Wear an ankle weight to increase intensity.
2. Lie on your front with both legs together and straight. Lift one leg from the floor as high as you can manage, then lower it to the floor slowly. Do three sets of 10 repetitions, taking short break between sets. Repeat with the other leg. Increase the number of repetitions to 20 when you can do 10 easily.
3. Lie on your front with your legs together and straight. Bend one knee slowly, bringing your heel toward your buttocks. Straighten your leg in one controlled motion as you lower it back toward the ground. Do three sets of 10 repetitions, taking a short break between sets. Repeat with the other leg. Put on ankle weights for increased intensity.
4. Lie on your back with your knees bent, feet flat on the ground and arms down by your sides. Lift your hips off the ground as high as you can and hold the position for 3 seconds. Lower your hips back to the floor slowly. To vary this exercise, place your heels on top of a stability ball instead of on the ground. Keep your legs straight and your arms off the floor to support you. Roll the ball toward you by lifting your hips off the ground and bending your legs until the soles of your feet are flat on the ball. Extend your legs to return the ball to its initial position. Do three sets of 10 to 15 repetitions.
5. Tie one end of a resistance band around one of your ankles and the other end to something secure, such as a door handle or heavy table leg. Stand with your knees straight. Move one leg out in front of you and then across the other side of your body, stretching it as far as possible. Return leg to its starting position. Repeat 10 times on both legs.
6. Stand with your back straight and your feet shoulder width apart. Bend your knees slowly, keeping your back straight. Do not move your knees beyond your toes. Straighten your knees slowly. Repeat 10 times. Begin with shallow squats and go deeper as you build up strength in your thighs and buttocks.
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