Hamstring Stretching For Seniors And The Elderly; Hamstring Stretch


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Hamstring stretching is an important component of lower back and leg flexibility for seniors and the elderly.

As we age, our lower body will show signs of stiffness and decreased range of motion before our arm and shoulders.

We find it harder and harder to put on our shoes and socks.

This decline in range of motion will affect our functional mobility including, standing up from a chair, side stepping around a table or reaching over to pick up a dropped piece of mail.

Try this exercise 3 to 5 times a week for increased hamstring stretching.

Purpose of this exercise

  • Increases your ability to lean forward and reach your feet.
  • Improves the flexibility of your low back and legs.

How to do it:

Step 1

Hamstring Stretch start

  • Select a firm surface to sit upon.

Step 2

Hamstring Stretch end

  • Extend one leg out onto the surface.
  • Slowly lean forward.
  • Reach for your thigh, knee or ankle.
  • Hold for 20 to 30 seconds.
  • Repeat with your other leg.

Breathing:

  • Breathe normally, in through your nose and out through your mouth..

Tips:

  • If you have very tight hamstring muscles, start on your couch and simply bring your leg onto the surface while leaning back and relaxing.
  • Try to sit erect and bend at the hips if possible.
  • Remember, stretching should not be painful.

Take it up a notch:

  • Loop a towel over your foot and gently pull yourself forward.
  • Turn your head and shoulders to the right or left during the stretch.


Lower Body Stretches – Watch These Exercise Videos

1. Seated Lifts

  • Improve the range of motion in your hips and legs.
  • Help stabilize your low back and pelvis.
  • Learn what is flexibility.

2. Standing Quadriceps Stretch

  • Will improve your hip and knee range of motion with these exercises to increase flexibility.
  • Can improve your standing posture by allowing you to stand up straighter.

3. Back Stretch

  • Improves the range of motion in your spine and trunk with lower back stretching.
  • Increases your ability to bend and reach low or high.

4. Inner Thigh Stretch

  • Improve your hip and thigh range of motion with stretching legs exercises.
  • Increase your functional ability in standing, walking and stepping.

5. Calf Stretch

  • Targets the flexibility of your calf muscle and heel cord. with calf muscle stretches.
  • Increases your ability to straighten your knee

6. Hip Side Stretch

  • This is a good stretch for the side hip area.
  • Improve the range of motion of our hips.
  • These stretching techniques also can help with balance.

7. Hip Rotation Stretch

  • Increase the range of motion of your hips with these flexibility stretches.
  • Improve the functional use of your legs as in getting out of a car or stepping over the side of your bath tub.

8. Soleus Stretch

  • Increases the flexibility of the deep calf muscle with flexibility stretching exercises.
  • Generally improves your lower body flexibility and functional use of your legs.

9. Ankle Circles

  • Improve the range of motion of the ankle and foot with warming up stretching.
  • Can help with ankle swelling.

10. Hamstring Stretch

  • Increases your ability to lean forward and reach your feet with hamstring stretching.
  • Improves the flexibility of your low back and legs.

11. Knee To Chest

  • Stretches your knee and hip joints with flexibility importance exercises.
  • Improves low back flexibility.

12. Ankle Stretch

  • Helps maintain good ankle flexibility which will assist with walking and standing with ankle stretching exercises.
  • Also helps with knee and hip stiffness.

4 Comments

  1. I have what my Chiropr refers to as a hamstring injury. I strained it doing weed pulling. I can’t get on my knees, I do my garden work bending over. I have a bad back (Scoliosis) A few days after the strain, I bent to pick something up and heard a bog pop and felt like something popped out just below my butt. I am in a lot of pain. I took last week off from water aerobics where I work out very athletically. I am 83. I’ve always be active. I went back Mon and Tues this week, but I stayed home today…I was hurting badly last night and this morning. When I stumble or trip and have to quickly catch myself the pain is excruciating ,shooting down my leg and into my butt. I am icing it. I don’t know what to do. I can’t just sit around. I am a little bit afraid to go back to aerobics class, I think that might be making it worse. What should I do?

    1. Elly
      Certainly if you have no improvement in a week I would see your doctor and get it checked out. In the meantime, ice and rest are the most important things you can do for muscle strains. You are likely aggravating your condition with exercise at this point.

  2. Thank you. I believe I strained or sprained a hamstring when getting out of bed awkwardly. That was weeks ago and the massive bruising at the back of my thight has healed, but I still get pain, especially in bed. . Will try these exercises as seem the only useful advice I can find on the Web.

    1. Barbara
      That sounds painful. Remember to take it slowly. Stretching should feel good, not bad. It takes time to improve your flexibility. Warm Regards!

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