Before performing any stretching routine, including hamstring stretches, you should always warm the muscles up a bit. This can be done with some light exercise, including walking. If you stretch a large muscle group like the hamstrings without warming up first, you may risk injury.c

A sitting hamstring stretch can be performed anywhere that allows you enough room to sit down with your legs full extended in front of you. Once you have assumed this position on the floor, straighten your back as much as possible and slowly begin leaning forward. Let the bend come from your hips - do not bend over at the waist. Stretch both arms out in front of you and try to touch your ankles. Once you have stretched as far as you can, hold this position for 10 to 30 seconds.c Repeat this stretch several times.

When you stretch your hamstrings, whether in a sitting or standing position, remember to do the stretch slowly. Don't bounce and don't force it - stretch as far as you can without causing pain.c

Always warm up before you stretch your hamstrings to lessen the risk of injury. You can also stretch again after a workout to help your muscles stay loose.c

Over time, you may notice that the hamstring stretches are becoming easier - that you can stretch farther each time you do them. It is important to stretch your hamstrings regularly to keep them from tightening up again and to promote better flexibility.c