Hamstring Stretch

I struggle keeping my leg straight during a supine hamstring stretch, so I have been contemplating how I can stretch my hamstring without anybody helping me to push my leg down and keep my knee straight at the same time. I ended up making up this stretch. It may already exist, but I have never seen it or done it so, in my mind, I invented this stretch.

If you are considering trying this stretch, let me just say that I am not your doctor, physical therapist, or personal trainer. Stretch at your own risk!

The Wall-Assisted Ham Stretch:

I found a wall with an opening (like the entrance to a hallway). I laid flat on the floor with one leg pressed straight against the wall and my butt up against the wall. My other leg was straight in front of me going into the hallway. My legs, then, were making the letter L. To get the hamstring stretch I really had to focus on my legs being straight and my knee not rolling to the side. Therefore, my knee and toes were facing in the direction of my head, and not off to an angle.

I stayed in this position about 30 seconds just feeling the gentle stretch of my leg being straight. Then I pointed and flexed my foot. This was a whole new sensation. When my foot was flexed I could feel the stretch through my calf more. I would hold the flex for about 5 seconds, then hold the point for about 5 seconds. I did this a couple of times.

Next, I pushed up on my elbows, lifting my upper body toward the wall. This is where the stretch started to happen. Keeping my hips on the floor, my knee and toes pointing toward my head, and my back straight I lifted up toward my leg. Being on my elbows was stretch enough for my left leg. On my right side, I was able to push up on my hands lifting higher a bit  more. Again, the stretch only worked if my leg was flat against the wall and pointing toward my head. Keeping my butt and hip on the floor and hinging from waist with a flat back was also key to getting a good stretch.

I did the same thing on both sides.

Enjoy!