What are the best exercises or stretches to get more flexibility in hamstrings a!

What are the best exercises or stretches to get more flexibility in hamstrings and hip flexors?

My reasoning is wanting to do the splits. I can almost do the variety where one leg is forward and the other back on both sides, but I stick at about 2 or 3 inches from the mat. I also can't do the box splits well. I stop at around 1' from all the way down. Suggestions?

2 weeks ago
Specific stretches, preferibly. Yoga's great. I do it all the time.

Well to stretch your hamstrings there are several easy stretches I know of:

While standing....

1. Bend the lower part of your leg backward and grab your ankle with the same hand as foot (so if you're stretching your right hamstring, grab with your right hand) and pull back until your heel touches your butt.

2. Dig your heel into the floor so your toes point more of less up (actually kind of at a diagonal) and bend downward at your waist reaching for your ankle. Bend the leg you're not stretching, and keep the one you are stretching straight.

3. Just cross your ankles and bend at the waist while keeping your legs straight. Try to get both hand flat on the floor as close to your feet as you can.

While sitting....

1. Stick your legs straight out and point your toes, now grab for your ankles while keeping your knees locked. Try to touch your head to your knees.

2. Now do the same thing, but spread your legs apart as far as you can. Try to touch your head to both knees (one at a time) and the floor in the middle.

While lying down...

On your back, keep your leg straight and (one at a time) life your leg up so your toes point directly up. Your body should sort of be in a "L" shape. Now put your hands on the back of the leg thats up, just below the knee (on the side that's closest to your hip). Gently pull back, bringing your leg closer to your head, but only go as far as you can.

As for hip flexors...

1. While standing, bring one leg up, but bend it at the knee so your body and thigh make a right angle, and your calf and thigh also make a right angle (I guess the position is kind of like exagerating how you run). Then, rotate your leg out keeping that same position. Put your leg back down on the ground and do a little diagonal prance to the side of the leg you just rotated. Do the same thing with your other leg and repeat.

2. This is bascially the same thing as the one above, but backwards in a way. What I mean is that you start with your leg out to the side and bent at the knee and then rotate it inward and then kind of cross it in front of your other leg and 'prance' in the direction of the leg you did not rotate.

That must sound extreamly confusing but give it a try! We do all these at soccer practice and they work great. As for splits, I've never attempted them and probably shouldn't, but if you want to stretch your hamstrings and hip flexors, these should do the trick!