The hamstrings, a collection of muscles at the backs of your thighs, run all the way from your waist to your knees. They help you perform daily activities such as extending your hips and bending your knees. Performing hamstring exercises with a fun noodle -- a foam water toy in the shape of a large noodle -- can strengthen and stretch the muscles to prevent or treat back injury and pain.
Noodle Float
Stand in waist-deep water with your legs shoulder width apart. Position a fun noodle around your back with the ends projecting up from underneath your armpits. Float on your back in the water, using the noodle to help keep you afloat. Contract the muscles in your hamstrings to make paddling motions with your legs in the water. Kick yourself across the pool. Continue until your hamstring muscles feel fatigued.
Water Bike
Stand up straight in shoulder-height or deeper water. Keep your back in a neutral position and your feet as wide as your shoulders. Position two fun noodles around your waist beneath the water. Contract the muscles in your abdomen and pedal your legs in the water as if you are riding a bicycle. Point your toes toward the bottom of the pool when your leg is extended during the exercise. Continue for as long as desired.
Noodle Lift
Lie on your back beside the pool with your knees bent. Bend a fun noodle behind your right knee and hold the ends of the flotation device tightly with your hands. Carefully straighten your right knee and gently pull your leg toward you with the noodle until the bottom of your foot is facing the ceiling. You will feel a stretch in the hamstrings and thighs. Hold for as long as 30 seconds and then slowly return to the starting position. Repeat on the left leg.
Noodle Kick
Stand in waist-deep water. Grasp a fun noodle with both of your hands, holding it horizontally in front of your body. Float on your tummy and point your toes. Contract the muscles in your stomach. Kick to get yourself moving in the water, making sure to keep your legs straight. To work the hamstrings, move your legs from your hips. Kick to the end of the pool and back until you feel fatigued.
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