Hamstring Stretches

The most common complaint of footballers is that their hamstrings are playing up. However, using the following stretches will increase flexibility in the hamstrings to avoid over-stretching, straining or seizing.

BRIDGE

Technique: Lie on your back with knees bent and feet flat on the floor, lift your hips up to create a straight line from knee to shoulder and then lower them back down to the start position.
Reps: 3 Sets: 12

SINGLE LEG BRIDGE

Technique: Lie on your back with knees bent and feet flat on the floor, lift one knee to your chest, then lift your hips up to create a straight line from knee to shoulder. Lower your hips back to the start position.
Reps: 3 Sets: 6

QUADRUPED KICK-BACK

Technique: From all fours, lift one foot up an inch then straighten it to create a straight line from shoulder to foot. Complete the exercise by bringing your leg back to the starting position.
Reps: 3 Sets: 12