A muscle energy technique is a method you can use to strengthen weak muscles, lengthen short muscles or simply increase a muscle's range of motion. According to the Massage Therapy 101 website, these techniques involve stretches during which a reciprocal force is imposed on the targeted muscle for short periods of time, causing the muscle to relax and stretch further. You can apply this method to almost any muscle in the body, including the hamstring. This technique can be done easily alone or with a partner.
Solo Stretch
According to a strategy detailed on the Pain Clinic website, begin by lying on your back with one knee bent with the foot flat on the floor. Bring your other leg straight up in the air (or as straight as you can keep it) and grab it as close to the calf or ankle as possible, slowly bringing it toward your face. Once your leg feels as though it cannot be stretched any more, apply opposing pressure by pushing it in the opposite direction (away from your face) without allowing your leg to move from this spot. Take a deep breath in, holding the air in the lungs for five seconds as you continue to hold this position. After five seconds, quickly breathe out as you slowly pull your leg back toward your face (you should be able to get it closer to your face than you were before). Repeat this process three more times.
Use a Partner
A muscle energy technique can be more easily practiced with a partner. If you have a partner, you can do a variation of the stretch you do alone by lying on the floor. According to The Luklinski' Spine Clinic website, when you raise the leg you plan to stretch, allow the partner to support it by placing your ankle on his shoulder. He should slowly apply pressure toward you until the leg is as close to your face as possible; he will then apply pressure in the opposite direction for five seconds while you hold the leg in its position as well as the air in the lungs. After five seconds, breathe out as the partner gently moves the leg back in the original direction toward the face (the leg should be able to get a little closer to your face each time). Using another person to support the leg you are stretching will allow you to focus all the energy on the hamstring itself. It will also allow for a better stretch because you can keep the leg straight, even if it means originally starting farther away from the face. Repeat this process three more times.
Making a Habit
The leg should make significant progress in flexibility and range of motion after one session, but continue the process each day until you achieve the desired effect. You can even use this technique habitually as a pre-emptive effort to prevent muscle injury during physical activities.
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