1. Health

How To Buddy Hamstring Stretch

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Updated July 21, 2008

Tight hamstrings are a common complaint among runners. Learn how to stretch your hamstring muscles with the help of a partner.
Difficulty: Easy
Time Required: Five Minutes

Here's How:

  1. Lie on your back.
  2. Raise one leg in air so it is nearly perpendicular with the ground and your body. Keep second leg straight on ground.
  3. Have buddy position him/herself so your raised leg is propped on their shoulder. Have him/her use one hand to hold around your shin and the other hand on the knee to help keep it straight.
  4. Have buddy lean slowly in to your raised leg for a 10-second count.
  5. Hold position after step three and then push raised leg in to buddy for 10-second count. (Buddy should support your push and provide negative resistance.) Do this for another 10-second count.
  6. Have buddy slowly lean in to raised leg to extend your stretch farther. Do this for a 10-second count.
  7. Buddy should slowly release resistance on leg.
  8. Switch legs and repeat.

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