Hamstring stretches 101

After my last race I have had some problems with my right ham string. Never one to accept an ache without working on it, I have been doing some research.

In addition I would strongly suggest the healing powers of Ashtanga Yoga which I intend to return to several times a week during my spring training.

These four exercises seem to be extremely effective:

• Exercise #1

Sit on the floor with both legs out straight.
Extend your arms and reach forward by bending at the waist as far as possible while keeping your knees straight.
Hold this position for 10 seconds.
Relax.
Repeat.

• Exercise #2

Sit on the floor with one leg out straight
Bend the other leg at the knee and position the sole of that foot against your opposite inner thigh.
Extend your arms and reach forward over the one straight leg by bending at the waist as far as possible.
Hold this position for 10 seconds.
Relax.
Repeat.

• Exercise #3

Stand and cross your right foot in front of your left
Slowly lower your forehead to your right knee by bending at the waist.
Keep both knees straight.
Hold this position for 10 seconds.
Relax.
Repeat by crossing your left foot in front of your right.

• Exercise #4

Stand one foot from a wall and place your hands on the wall at shoulder-height, shoulder-width apart.
Take a step back with one leg while pushing into the wall.
Keep your back straight and press your heels into the floor.
Hold for 10 seconds.
Step forward and repeat.