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.

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.

How to do Hamstring Stretch

More Lower Body Stretches

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.

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