Try this hamstring stretch for safety; learn simple stretches for long muscles, flexibility, and protection from injury in this free video.
I'm going to show you another hamstring stretch that you can do seated. What I need you to do is you're going to sit in an upright position and you're going to bring in your foot toward your inner thigh. O.k. from here, sitting up nice and tall once again it's not necessary to hunch forward. You?re not effectively stretching the hamstring muscle that way. So I need to stand nice and tall. You're looking toward the foot that's in front of you and without hunching over keeping your back nice and flat. You're just going to reach towards your foot. You're going to hold that stretch. you might also feel it a little bit in your calf muscle as well. Stretch, it stretches the hamstring as well as the calf. Now you're going to repeat on the other side but I'm going to show you what I do not want you to do. Which I do not believe anyone still does this but I'm not sure. I do not want you to bring your leg out in this position because this is very stressful on the knee. You may still see it; it's called the hurdler stretch. Please bring in the sole of your foot towards your inner thigh and do it the right way and do not hunch over. And that's another stretch for your calf and for your hamstring.