How can you stretch your hamstring?
549803
While warming up to run, jog, walk or what ever. I sit in an office chair and stretch by  pointing my toes like a ballet dancer and holding for a count of 5 or 10. Then I point my toes toward me while pushing down on my heals and tightening the muscles in my legs. I flex them back and forth several times while I stretch my arms over my head and shrugg my shoulders slowly. I also rotate my ankles toward and away from each other to relax my ankles. Then I pull my feet back under the chair and let it put weight on the muscles in the back of my legs, I walk from 6, 10, or 12 miles at a time depending on the weather. Oh, and here is a good one for speed in running.  When you run, start off running loose and relaxed, that means puting your foot completely down to leave a whole print. Keep your stride, but as the last 1/4 or the track comes into  view rise up on the balls of your feet to run. And you just may find yourself passing all the competition like they are standing still. I used to run track,not against others, just against myself. But when both pe classes ran against each other, they made the girls run last because the boys were supposed to be the fastest runners. When I crossed the finish line I was several lengths ahead of the fastest guy. I actually came from the very back of the girls and passed the fastest guy like he was standing still. When I passed him, he was so surprised that he stopped for about 5 strides before trying to catch up. I learned this from a cousin who ran track, shotput, pole-vaulted and broad jumped among other things. Oh, and another thing I used for hamstrings. Take care with this one. Stand with your feet planted under your shoulders; streach your hands over your head, like you are trying to touch the stars. Then keeping your knees locked, reach down to touch your toes. Bounce your way down till you can place your hands flat out in front of your feet and keep them there for a count of say 5 or 10 count. This I learned from my grandmother who was champion broadjumper at her highschool. She could jump over the wide double side walk in front of the school office. No one ever could top this jump for lenght either. She could stand on a balance beam, lock her knees, bend over and drive nails up from the bottom side of the beam. She stayed that limber up until she died at the age of 77. I don't think she ever weighed more than 95 pounds from teens til death. I can hold my own in a fencing match with a 24 year old using wooden Kendo pracice swords and not even breath hard. Can't say the same for the 24 year old tho. And I am older than he is,is that scary?  Now make yourself some southern comfort. Get some tube socks and fill them nearly full of INSTANT rice. Tie the ends in a knot and when your hams howl at you; micro them  for 1 min. and lie side by side down the back of your leg. Drape a towel over them incase they might be too hot for your skin then lay your sore hams on the warm moist heat, and say ....ahhhhhhhhh. Hope this helps, let me know if it does your body good as well as your track record. Good luck on your meets!  *^* \n :-)
921421
Glutes and hamstrings.
914303
read stretching scientifically.... you might be able to download it\nmichael\nwww.bandconsulting.com
187092
I would use a heating pad and massage. You can avoid this by warming up before stretching or exercising. Drink a lot of water.
857070
Achilles calf - place one foot in front of the other foot and lean forward against a wall and keep your feet flat against the floor.  do this stretch with the back knee in a straight position as well as bent position.  \n\nHurdlers' stretch - Sit with one leg extended.  The other curled into the body.  Lean with your lower back until you feel a stretch.\n\nDo stretches for 15 to thirty seconds and repeat 3 to 5 times.\n\n\nIt is also recommended that you perform a gradual warm-up and cool down which should help control those symptoms as well. \n\n\ni only stretch before races when my coach is watching so that's all i can remember for stretches that help pervent shin splits.  hope that helps!!!
303844
you should try stretching more often..but not too much, you could damage your leg muscles.  start w/ normal streches like touching your toes, then work your way up.  hey, you might want to join a yoga class or something like it!
320122
hurdler's stretch.  you sit with one foot tucked in behind you so that your knee points away at a right angle to your other leg which is stretched out in front of you.  slowly stretch out so that you touch the toes of your outstretched leg (go as low as you can bear), hold it for a few seconds then release.  don't over do it, and don't bounce - you'll pull something.
930860
stretch your legs one at a time for 30 sec holds\nthen position them differently and stretch for 30 sec\nthen put one leg in front of you bent and the other leg straight    \n    behind you, slowly move the front leg more straight and hold it\n    as long as you can tolerate it \nAslo do the split for as far down as you can go and hold it for a  \n    min, once you get it far enough, balance yourself and put your \n    arms on your front leg and push down and hold as long as you \n    can\nDo stretches before and after splits\nstretch as often as you can
253118
I believe you are talking about the biceps femoris.  The common name for the strain is a hamstring pull.  Heat and rest followed by stretching and moderate exercise is the best way to overcome this injury.
370649
you could possibly have a pinched nerve. or you might just need to stretch more.
687480
keep stretching....for any sport, the ability to move and be limber is paramount...stretch, stretch, stretch!
1107268
http://orthopedics.about.com/cs/sprainsstrains/a/hamstring.htm\nThis website is very informative and I hope it is of some help to you.  I did the same years ago and it HURTS!  Ouchy!  If it doesn't hurt anymore you should be ok but remember some things tore inside so be gentle on yourself.
441097
You can stretch by raising your foot backwards and pulling it up with your hand until you feel pressure in your thigh. If this does not work you can apply warm water to relax the muscle and alleviate your cramp.
1051697
Gluts connect to the hamstring.  Lunges are definitely the best all-around excerise for this!!!!! Walking lunges or you can do hamstring curls on a machine.\n\nGood luck!  I've been working on it my entire adult life...tough for women to maintain and the "sore" affects you everytime you walk for DAYS.
1120000
Yes, the main muscles to stretch to do a split and high kick are your hamstrings, your adductors, and your hip flexors and hip rotators.  \n\nFor hamstrings, do poses like uttanasana (standing forward bend), supta padangusthasana (reclined big toe), janu sirsasana (head to knee forward bend) and paschimottanasana (intense west stretch).\n\nTo stretch your adductors, do virabhadrasana II (warrior II), prasarita padottanasana (intense spread leg stretch), badha konasana (bound angle), and upavista konasana (open angle).\n\nTo open your hips do eka pada rajakopatasana (pigeon pose).  This is actually a half-split.  Do the beginner's variation as pictured here http://www.yogajournal.com/newtoyoga/1808_1.cfm\n\nWith time, patience and practice, perhaps you will be able to to do hanumasana (monkey pose, more commonly known as the split).  \n\nOther poses mentioned above can be found in yoga books or try this link\nhttp://www.yogajournal.com/poses/index.cfm?ctsrc=tnav\n\nPlease consult a doctor before starting any new fitness regimen or exercise.  Make sure you do yoga under the supervision of a qualified yoga instructor.
987636
when i work out i usually do some stretches  that warms me up and loosens my muscles so i dont ache all day....\n\nHow to Stretch Your Hamstrings\nSteps:\n\n1. Lie down on your back. Hold an exercise strap in your hands.\n\n2. Bend your right leg at the knee and put the strap under your right foot.\n\n3. Straighten your right knee. Use the strap to control how far you bend your leg at the hip, bringing your foot toward the ceiling.\n\n4. Hold a comfortable, static stretch (no bouncing) for 60 seconds. Keep your abdominals lightly contracted, with your back flat. Avoid arching your back.\n\n5. Bend your knee and place the strap under your left foot. Repeat the stretch on the other leg.\n \nhey you should look up for more stretching techniques and I'm sure your doctor will give you better advice then i can :)...... good luck with your stretching and  everything else....
14054
You need to stretch every day for about three months. Sit down with your legs apart, put your head towards each knee until it hurts, and hold it for a 30 second count, and then lean forward as long as you can for a 30 second count. Then get up and move around a bit, and do it about 2 more times. If you can do that every single day for about three months, you should see a huge improvement. Within 5 or 6 months you should be able to do full splits. Try to warm up first, but that isn't completely necessary if you do it every day, maybe after you wake up and before you got to sleep.