The hamstring muscles line the back of thighs, helping us jump, walk and move throughout the day. The hamstrings work in conjunction with the quadriceps muscles on the fronts of the thigh with movements. This pairing of muscles happens all over the body with every movement. According to the American Academy of Orthopedic Surgeons, the hamstrings contract with bending of the leg while the quadriceps relax. The hamstrings control bending and flexing of the leg. Exercising the hamstrings prevents injury and strengthens the muscles for great bursts of speed during sports.
Benefits
Working the hamstrings with exercise creates toned, shapely legs. Inevitably, you'll be working your buttocks as well. Hamstring exercises also improve the power in your legs. If you're an athlete, you'll have more stamina and explosive power in your legs from a standstill. If you're just a regular person, a long flight of steps won't make your legs ache as badly. Hamstring exercises also prevent injuries to these powerful muscles.
Injury Prevention
Hamstring muscles can tear and become injured with inappropriate stretching. Preparation before exercise becomes the most crucial key to prevention of hamstring injuries. Athletes and dancers perform a series of stretching exercises and warm ups to slowly work the hamstring in preparation before exhibiting the bursts of speed for their sport. The American Academy of Orthopedic Surgeons states that it's best to prevent hamstring injury with proper exercises. Rehabilitating a hamstring injury is considerably more difficult than preventing one in the first place.
Basic Exercises
Hamstring muscles exercises should be performed before any exercise, even walking. Basic exercises involve standing straight and bending over towards the toes. Working the muscles from multiple angles can help strengthen and increase flexibility to the hamstrings. Seated hamstring stretches involves spreading both legs while sitting. Bend one leg, tucking the flat of the foot against the other thigh. Lean forward toward the toes to stretch the back of the legs.
Proper Form
Any hamstring exercise should be a control and measured movement. Jerking or bouncing can result in injury to the hamstring. It's best to work the hamstrings after you've warmed up. Jog in place, perform some jumping jacks or walk briskly for 5 to 10 minutes. Light activity warms the muscles and gets the blood pumping. Both make even tight muscles more responsive to exercise.
Vary the Workout Routines
Work your hamstrings with an exercise routine including cycling, running, swimming or dancing. All of these options provide a very effective workout for the hamstring muscles. If you've chosen to target the hamstrings for further development, consider how you'll be using this muscle. Football and basketball players train differently than the average Joe. These individuals need the explosive jumping power that developed hamstrings can offer. Most likely, you'd just like to tone and strengthen these muscles for fitness and easier movement.
Stability balls and target exercises can strengthen the hamstrings. Stability balls support the body while performing standard exercises. The ball functions to place body slightly off balance, causing the engagement of multiple muscle groups to retain balance. Static hamstring exercises using weights also strengthen the hamstrings. Incorporate light weights to start and gradually work up to more weight. See additional resources for a variety of exercises using weights and a stability ball.
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