Hamstring Stretch Exercise
Exercise for Seniors
What this exercise does.
Stretches muscles in the back of the thigh.
How this exercise helps you.
Most of us overuse our quads in our every day activities such as getting up out of a chair or the toilet, walking up stairs, etc. The ACL (anterior cruciate ligament) rely on the hamstrings to stabilize the knees, which are also used during these activities. Strong hamstrings will lower your rick of an ACL injury.
1. Sit sideways on bench or other hard surface (such as two chairs placed side by side).
2. Keep one leg stretched out on bench, straight, toes pointing up.
3. Keep other leg off of bench, with foot flat on floor.
4. Straighten back.
5. If you feel a stretch at this point, hold the position for 10 to 30 seconds.
6. If you don't feel a stretch, lean forward from hips (until you feel stretching in leg on bench. Omit this step if you have had a hip replacement, unless therapist approves.
7. Hold position for 10 to 30 seconds.
8. Repeat with other leg.
9. Repeat 3 to 5 times on each side.
Alternative Hamstring Stretch
1. Stand behind chair, holding the back of it with both hands.
2. Bend forward from the hips (not waist), keeping back and shoulders straight at all times.
3. When upper body is parallel to floor, hold position for 10 to 30 seconds. You should feel a stretch in the backs of your thighs.
4. Repeat 3 to 5 times.
You may also find of interest...
- Knee Extension - Strengthens muscles in front of thigh and shin.
- Quadricep Floor Stretch - Stretches muscles in front of thighs.
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