The seated, isolated method of hamstring exercises places you in a fixed position as you target the backs of your thighs from your knees to your buttocks. Stretching your hamstrings helps bend your knees and pull your pelvis into optimal alignment, reducing pressure on your lower back. Toning your hamstrings also helps build your muscles, producing a flat abdomen and shapelier thighs.
Seated Hamstring Curl
Tight hamstrings can often lead to knee pain. Seated hamstring curls help strengthen your hamstring muscles, creating less knee strain. Performed with a stretchy latex band, the exercise helps improve flexibility by flexing your knee joints to contract your hamstrings. Sit in a sturdy chair. Plant your feet firmly on the floor and loop a latex band around your ankles. Extend both legs so that they rest about 12 inches off the floor. Bend your left knee and draw your heel toward your buttocks. Hold the stretch for 20 seconds. Resume the start position and switch legs. Perform 10 to 12 repetitions.
Hamstring Contraction
You can perform the simple hamstring contraction anywhere you sit -- while watching television, working at your computer or waiting in your car. Extend your legs, keeping your heels on the floor and your toes pointing up toward the ceiling. Without moving them, dig your heels into the floor until you feel your hamstrings contract. Hold for 10 seconds. Repeat 10 times.
The Clam
The clam is an isometric exercise that not only works the backs of your thighs but also your arms. Sit on a sturdy chair, part your knees like an open clam shell, and try to place the bottoms of your shoes together. Rest your hands on the insides of your knees. Attempt to close your legs while resisting with your hands. Hold for a count of ten. Repeat ten times.
Seated Stability Ball Hamstring Stretch
To improve your overall leg strength and help create defined hamstring muscles, perform the challenging seated stability ball hamstring stretch. Sit on the ball. Spread your legs apart in a wide V-shape with your heels on the floor and your toes pointing up toward the ceiling. Exhale and bend your torso forward from the hips, sliding your hands down your legs until they touch the floor. Keeping your back long and flat, hold the position for a count of 30. Exhale as you walk your hands over to your right foot. Shift your upper body and bend your stomach over your right thigh. Hold for 30 seconds. Repeat on your opposite side.
References
- Mavenlive: Seated Exercise Band Hamstring Curl
- Fit Moves: Chair Exercises
- "Get Fit While You Sit"; Charlene Torkelson; 1999
- Big Knee Pain: Knee Exercises
- "Sculpt Your Body With Balls and Bands"; Denise Austin; 2004
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