Hamstring Stretching For Seniors And The Elderly

Hamstring Stretch

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.

Step 1

Select a firm surface to sit upon.


Step 2

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.



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


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.

How to do Hamstring Stretch

How to do Hamstring Stretch

More Lower Body Stretches

1. Seated Lifts

2. Standing Quadriceps Stretch

3. Back Stretch

4. Inner Thigh  Stretch

5. Calf Stretch

6. Hip Side Stretch

7.  Hip Rotation Stretch

8. Soleus Stretch

9. Ankle Circles

10. Hamstring Stretch

11. Knee To Chest

12. Ankle Stretch

Resources Family Caregivers https://www.cdc.gov/steadi/pdf/STEADI-CaregiverBrochure.pdf