The hamstring muscle crosses two joints; it starts on your hipbone and finishes by attaching to your shinbone. The hamstring—located on the back side of the leg, opposite from the quadriceps—is one of the largest muscle groups in the body. When it is tight and stiff, it pulls the hipbone close to the thighbone, squeezing the joint and causing joint compression. We lose our range of motion—and walking, running, and even sitting can become painful and difficult. (Even getting on and off a toilet can become a problem!) This PNF hamstring stretch will loosen the tension, decompressing the joint and relieving hip pain.
1. Lie on your back, with your spine and hips flat on the ground.
2. Bend one leg, keeping the foot of that leg flat on the ground.
3. Raise the other leg, bending the knee of that leg. Hold the knee with both hands and pull it toward your chest.
4. While doing this, relax your bum and wiggle it under you. (Wiggling your bum will force your hip muscle to relax, making the next movement easier to do.)
5. Release your hold on the knee, raise your leg higher, and try to straighten the knee. Note: If your hamstrings are tight, you may not be able to straighten your knee completely; in that case, leave it slightly bent.
6. Wrap a stretch band comfortably around your lower leg, near your ankle. Use the band to pull your leg toward your chest while keeping your head flat on the floor.
7. Using the PNF techniques (see box), resist with a push, release, relax more with the wiggle, and then pull again.
8. Push against the band, trying to lower your leg toward the floor. (The band will stop you from being able to lower your leg too far.) Push for 3 to 6 seconds.
9. Stop pushing against the band and relax your hips for 3 seconds.
10. Wiggle your bum for 3 seconds.
11. Using the band, pull your leg toward your chest again. (The band will help you deepen your stretch.) Hold for about 6 seconds.
12. Relax 6 seconds before starting again.
13. Repeat 3 times before changing legs.