The hamstring muscles, which are located in the back top of your thigh, can become tight and weak if you do not exercise or stretch them regularly. Tight and weak hamstring muscles can make bending, reaching, getting in and out of chair or shower stall challenging. The elderly can do some simple exercise for the hamstrings, but it is always best to check with your doctor first.
Standing Back Leg Lift
The standing back leg lift strengthens the buttocks, low back and hamstring muscles. Stand facing a counter or chair so you can hold on. Flex your right foot and extend the right leg straight out behind you. To properly isolate the muscles and avoid injury, the National Institutes of Health, recommends not leaning forward and slightly bending the knee of the leg you are standing on. Lower the leg down slowly, repeat 10 to 15 times and then switch legs. This exercise can also be done with ankle weights to add resistance.
Standing Leg Curl
The standing leg curl exercise also targets the hamstring muscles. Start by standing up straight and holding a chair or counter for support. Flex the right foot and tighten the muscles in the back of the right thigh. Bend your right knee and curl your right heel up as close to the buttocks as you can. Try to keep the knees together and avoid swinging the whole leg. Try for 10 to 15 repetitions and then switch legs. Ankle weights can be used to make this exercise more challenging.
Standing Hamstring Stretch
When designing an exercise program it is important to balance strength training with stretching. The standing hamstring stretch will loosen the entire back of the leg, including the hamstring and calf muscles. Stretching after exercise will cut down on muscle soreness, improve flexibility and reduce your risk of injury, explains the American Academy of Orthopaedic Surgeons. Stand facing a wall and place your palms flat at shoulder height and about shoulder width apart. Keep both heels on the floor and both feet facing straight ahead. Place your right foot forward and come into a lunge position until you feel stretch in the back of the left leg. Hold for a slow 30 second count, release and then switch legs.
Seated Hamstring Stretch
You can also stretch your hamstring muscles while seated if balance is a concern, as it can be with the elderly. Sit up straight at the front edge of a chair. Extend your right leg out in front with the knee straight but not locked. Place your right heel on the floor and flex the right foot. Keeping your back straight, lean forward from your hips and bring your chest towards your right thigh. Hold for a slow 30 second count, release slowly and then switch legs.
Member Comments