Spending time to stretch out a tight area is essential to any sound program. The hamstrings are a popular candidate for extra attention. Adding a few dimensions to the basic pre- and post-workout stretches will increase range of motion and lower risk of injury from sports like martial arts.

After warming up, start using a smooth but dynamic approach. If you have a towel or a stretch-strap, lie on your back and wrap the center of the fabric around the ball of one foot leaving the ends in one or both hands.

Take a deep breath and exhale while gradually pushing the heel of the bound foot toward the ceiling, straightening the knee. As the knee straightens, the hamstrings are forced to lengthen. If this is too difficult, aim the foot a few degrees lower. If straight up is too easy, aim the foot above your head.

This stretch is held only as long as it takes to exhale. Bend the knee to 90 degrees or so while inhaling and repeat on the next exhale. Complete eight stretches per leg. Don't move too quickly during the stretch and never hold you breath. This technique is best before a workout and can be modified for other parts of the body.

Once you've completed the actual workout, the body will be ready for deep hamstring stretches. If there is no bar or bench, try stepping one foot over the other so you end up standing cross-legged. Put your weight into the front leg, tuck your abdominals and fold forward, leading through the chest, hands just above the front knee. Only go so far as the hamstring of the rear leg will let you.

Try bringing your fingertips to the floor. If that is easy, try putting the palms flat on the floor. Don't hold your breath. Come out of the stretch by walking your hands up the front leg, lifting the head gently. Repeat on the other side.

More standing stretches can be done with a bar or bench. Stand tall with abdominals tucked and place one heel on top of the bench, or bar if you can reach. Maintain your alignment by keeping both toes pointed forward and the hips even. Lift through the chest and lean forward as if you could put the chin to the shin. If you can bring your chest to your leg during this stretch, then a forward split is just around the corner.

Attempting a forward split is serious. If you think you're ready, don't stretch beyond what your body is capable of. Keep in mind that sharp pain is a red flag, so back off if it happens. Otherwise, just go slow and breathe.

The forward split begins as a deep lunge. Step the right leg back as far as possible without twisting the hips and stay on the rear toes while lowering the knee to the floor. Bring both hands to the floor in front of you and step the left foot a few inches away from the midline.

Take the left hand under the left leg and place the palm next to the outside of the left foot. The leg is now resting on top of the back of the shoulder. From here, drop your chest and hips toward the floor. This deepens the stretch in the right hip flexor and prepares the left hip for the knee extension of a split.

If this is easy, take the left hand out from under the leg and put it back next to the left foot. Then begin to slide the left foot forward, toes pointing straight up. Keep the chest up and the hips square as you work toward straightening the knee. Deepen the breath, relax the mind. Disengage slowly and repeat for the right side.