A good stretch for tight hamstrings involves sitting on the floor with one leg extended and the other leg bent with the foot resting against the inner thigh of the extended leg. Hold the toe of the extended foot, and bend forward with a straight back. Hold the stretch for 30 seconds, switch legs and repeat.
Another good hamstring stretch for the floor involves lying on the back and raising one leg into the air. Keep the other leg flat against the floor while pulling the raised leg gently toward the body. Hold the stretch for about 30 seconds and repeat with the other leg.
In a standing position, place one foot in front of the other, keeping the back leg straight, and stretch your arms upward while inhaling deeply. Slowly exhale and bend over to reach the floor. Hold for 20 seconds, and then slowly return to a standing position. Repeat the stretch with the opposite leg.
A good stretch for overworked hamstrings is performed while standing about a foot away from a wall. Rest your arms against the wall on each side of your head, and place the toes of one foot against the wall. Step back with the other leg as you lean into the wall. Hold the stretch for 10 seconds, switch legs and repeat the exercise.