Hamstrings run along the backside of your knee and, along with your quadriceps or thigh muscles, play a key role in supporting your knee joint. Healthy, flexible hamstrings play a crucial role in bending, walking, climbing and performing everyday activities such as dressing. Check with your doctor first before starting any new exercise program, since not all exercises may work for your condition.
All Age Groups
Range of motion exercises for the hamstrings can benefit all age groups. Keeping your hamstrings flexible increases movement during physical activities, according to the National Institute on Aging. Flexible hamstrings make walking, climbing and descending stairs and/or getting in and out of chairs possible. Start by sitting on an exercise bench with your right leg extended straight on the bench and your left foot on the floor. Slowly lean forward until you feel a mild stretch along the backside of your right knee. Do not bend your back or try to touch your toes. Hold this stretch for 15 seconds. Slowly return to the upright position.
Cool Down Essentials
Every exercise session needs a cooling down period utilizing some stretching maneuvers to return your muscles to normal functioning levels, according to the American Academy of Orthopaedic Surgeons. Include some range of motion exercises for the hamstrings that involve sitting on the floor. Extend your left leg and put the sole of your right foot against your left knee. Point your left toes upward. Gently lean forward from your hips toward your left foot until you feel a mild stretch along the backside of your left knee. Keep your back straight. Hold this stretch for 10 seconds. Slowly return to the original position. Relax for 10 seconds. Repeat this exercise five times.
Warm Ups
Adding stretches during your warm-up routine can increase your muscle efficiency and improve your exercise performance, according to the American Academy of Orthopaedic Surgeons. Standing range of motion exercises for the hamstrings work best during warm-up routines. After doing three minutes of gentle aerobics to warm up your muscles, start the range of motion exercise by standing upright facing an exercise bench or table. Place your right foot onto the table or bench and straighten your knee. Keep your left leg on the floor.
Gently lean forward until you feel a mild stretch along the backside of your right knee, according to the online exercise prescription site at Exrx. Keep your right knee straight. Touch your toes to increase the stretch. Hold this stretch for 10 seconds. Slowly return to the original position. Relax for 10 seconds. Repeat this exercise five times. Do the exercise again using your left leg lifted.
Partners
Range of motion exercises for the hamstrings can be more fun when done with a partner who can provide support. Start doing a buddy stretch, according to the National Institute on Aging. Get onto the floor with your legs extended. Touch the bottoms of your feet to your friend's feet. Take hold of a resistance band or towel and have your friend do the same. Slowly lean back while your friend leans forward. Hold this position for 10 seconds. Return to the original position. Have your friend slowly lean backward as you lean forward. Stretch until you feel a stretch along the backside of your leg. Hold this stretch for 10 seconds. Slowly return to the original position. Relax for 10 seconds. Repeat this exercise five times.
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