Gymnasts, martial artists, dancers and even soccer players often perform high kicks. The height of your kick is determined by the length of your leg and, more important, your flexibility. To improve your flexibility, stretch daily and hold each stretch for 60 seconds or more. Always warm up before stretching by performing some light cardio; muscles do not respond well to stretching when they are cold, and stretching a cold muscle may lead to injury. Your hamstrings are the main limiting factor for the height of your kicks, and your flexibility routine should focus on these muscles.
Standing Forward Bend
The standing forward bend is a yoga exercise that uses gravity to gently stretch your hamstrings. Stand with your back around eight to 12 inches away from a wall and your feet hip-width apart. With your hands by your sides, bend your knees very slightly, push your butt back toward the wall and then lean forward from your hips. Slide your hands down your legs and toward the floor. Try to touch the wall with your butt to maximize the stretch. Make sure most of your bend comes from your hips and not from rounding your back. Remain in this position for 30 to 60 seconds while allowing gravity to pull you into a deeper stretch as your muscles relax. On completion, bend your knees, place your hands on your lower back and then stand up.
Seated Forward Bend
Similar to the standing forward bend and also a yoga exercise, the seated forward bend is a more relaxing position and better suited for long periods of stretching. Sit on the floor with your legs extended and your ankles and knees pressed together. Sit up as tall as you can. With your hands on your thighs, slide your hands down your legs as you lean forward from the hips. Try not to round your back too much. Hold this position. The tighter your hamstrings, the longer you should hold the stretch.
Supine Hamstring Stretch
This stretch allows you to focus on one leg at a time so you can address left-to-right flexibility imbalances. Lie on your back with your legs bent and feet flat on the floor. Lift one leg and extend your knee to point your foot up toward the ceiling. Loop a towel or jump rope around your foot and hold the ends firmly. Gently pull your leg toward you to intensify the stretch. If your leg begins to shake or you can feel any burning sensations, ease out of the stretch slightly and then try again. Keep your arms and shoulders as relaxed as possible. On completion, slowly change legs and repeat.
Standing Single Leg Hamstring Stretch
It is not always convenient or desirable to lie or sit down to stretch your hamstrings. The standing single leg hamstring stretch is simple and allows you to focus on one leg at a time. Place one foot on a knee-high step. Bend your weight-bearing leg slightly. Push your butt back and lean forward from your hips. Imagine you are trying to press your chest down onto your outstretched leg. Hold this position for the desired duration and then slowly release. Change legs and repeat. Do not place your hands on the knee of the leg you are stretching. This may result in knee joint hyperextension and injury.
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