Simple stretch for the hamstring muscles
• lying on your back in a doorway, place heel against the wall.
• the other leg is either straight along the ground (most effective) or with the knee bent and foot on floor.
• the elevated leg should be as straight as you can manage or if still effective very slightly bent to protect the sciatic nerve.
• you can be effective to specific hamstring muscles by rolling the elevated leg in or out.
• stretch should be held for a minimum of 20 seconds.