Hamstring Exercises For Arthritic Knees

Exercise helps you reduce arthritis stiffness, develop muscle to support your joints and increase your range of motion. Target your hamstring specifically by using prone stretches and strengthening exercises that put less pressure on your knees. Your hamstring is the large muscle on the back of your leg that functions to flex your knee and extend your leg backward. Avoid bending your knees deeply during the exercises, to avoid pain. Consult your doctor before starting any new exercise program.

Thomas Stretch

Complete a few light stretches before you do strength training or aerobic activities, then follow your exercise with deeper stretching for best results. Start with the Thomas stretch by sitting on the edge of your bed. Use your arms for support as you lie backward with your legs hanging off the bed. Raise your right leg, keeping it bent and drawing it in toward your chest. Have a friend or loved one help you lift your knee up, if necessary. Wrap your hands around the back of your right thigh and hold the position for 15 to 30 seconds. Do not grab your knee or bend your leg too tightly.

Upright Stretch

Move to a sitting position, scooting backward so your right leg rests on the bed and your left leg bends over the side, touching the floor for support. Keep your right leg straight as you reach slowly toward your right foot. Stop when you feel a slight stretch, then hold for 15 to 30 seconds. Switch sides by rotating around so the opposite leg is on the bed. Keep your back straight and your chin tucked as you stretch. Avoid painful stretching, and bouncing or jerking movements.

Bridge Pose

Lie on your back, using a yoga mat for traction. Bend both knees, bring the heels of your feet in toward your hips and rest your arms at your sides. Press into the soles of your feet, arms and shoulders as you lift your hips several inches off the mat, or to your comfort level. Tuck your tailbone to keep your back straight. Firm your thighs and buttocks without straining, and keep your knees hip-width apart. Hold for several breaths, feeling your hamstrings work, then slowly roll back down one vertebra at a time.

Chair Pose

Stand on a yoga mat for traction and position a sturdy chair 1 ft. in front of you for balance. Position your feet hip-width apart, and stand tall while engaging your abdominal muscles to keep your back straight throughout the pose. Reach your hands out to grasp the chair back as you bend your knees. Engage your hamstrings and sit back as deeply as possible while maintaining balance and avoiding pain. Hold the pose for several breaths, then slowly rise back to standing. As you develop more strength, try lifting one or both arms overhead while in the pose.