In addition to reducing your risk of injuries, stretching your muscles can help enhance your flexibility and athletic performance. The biceps femoris, located at the back of your upper legs, is one of three muscles that make up your hamstrings. Stretching this muscle is beneficial, because you use it each time you step over something and flex your leg at the knee. For optimal results, learn how to safely stretch the biceps femoris.
Stand upright, place your feet next to each other and point your toes forward. This is your starting position.
Bend forward at your waist, reach your hands toward your toes and look down at the floor. Keep your knees straight and reach down as far as you comfortably can.
Hold the stretch in your hamstrings for up to 30 seconds before slowly coming back up to the starting position. Avoid bouncing during the stretch, and repeat it three times.
Sit on the floor with your legs extended and your knees and feet together.
Flex your feet so your toes point up and straighten your knees. This is your starting position.
Bend forward at the waist and reach with your hands toward your toes as far as you comfortably can. Keep your back straight and imagine bringing your upper body closer to your legs.
Hold the stretch for about 30 seconds before releasing it and coming back to the starting position. Repeat this stretch three times.
Lie on your back on a padded mat, extend your legs and slightly bend your knees.
Flex your feet and position them next to each other. This is your starting position.
Raise one leg in the air, intertwine your fingers behind the thigh and gently pull your leg closer toward your upper body. Keep your knee slightly bent.
Hold the stretch for 30 seconds before releasing your leg and lowering it to the floor. Switch legs and repeat the stretch. Complete the stretch three times on each leg.
- As you get more flexible over time, go deeper into each stretch, but avoid stretching to the point where you feel pain -- you should only feel a slight discomfort.
- Always stretch when your muscles are warm -- stretch after exercising or jog in place for five to 10 minutes beforehand.