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Purpose: Strengthen the hamstrings muscles without having to move the knee. Starting Position: Sit in a chair with your heel against the leg of the chair and your feet firmly on the floor. Action: Press your heel firmly backwards into the chair leg feeling the back of your thigh tightening/clenching.
Tight hamstrings need stretching, but massage can also help stretching the muscles sideways or transversely which cannot be done by simple stretching. In addition increasing blood flow and relaxing muscles will help them stretch more easily.