The hamstring muscle group is located on the back of the thigh. It consists of three muscles: the semimembranosis, semitendinosis and biceps femoris. This muscle group attaches to the pelvis at various locations and inserts on the locations both inside and outside of the knee joint. The hamstring muscle group cross both the hip joint and the knee joint, therefore having a key role in alignment of the pelvis and lower body. Due to the location of the hamstring muscle group and the attachment points of the individual muscles, the hamstrings are responsible for extending the hip and flexing the knee. More specifically:
To prevent injury to the hamstring, it is important to balance strength of the muscle group with flexibility.
Stretches that focus specifically on the hamstrings are good to work into mild stretches after warm up and before rehearsal or activity. Sitting in a pike position or hurdler position, bending forward at the hips till you feel a stretch behind the knee and thigh, is just one way to stretch the hamstring and increase flexibility. For strengthening, lunges with proper alignment of knee over toes and bending till a 90 degree angle is made, is one simple way to strengthen the hamstrings.
CarliAnn & Ella