Geriatric Hamstring Stretches

The geriatric population, otherwise known as "senior citizens," is encouraged to exercise and stretch just as younger adults should to remain flexible and fit. Hamstring exercises are among the stretches that can improve flexibility and, in some cases, quality of life. The hamstrings are the muscle group located in the back of your thighs. You use these muscles to bend over and pick up items and to hoist yourself out of a sitting position. Most hamstring stretches accomplish the same task; perform the variations that are most comfortable for you.

  1. Warm Up

    • Warming up your muscles before stretching is important to prevent injury. A five- to 10-minute warm up can include walking or doing range-of-motion exercises. Ankle rotations, knee bends and shoulder shrugs are examples of range-of-motion exercises that are gentle on the joints. A warm up increases your core temperature, giving your muscles more flexibility, which in turn reduces your risk of strains, sprains and muscle pulls.

    Standing Hamstring Stretch

    • Stretching the hamstrings from a standing position is a traditional version of the stretch and is commonly done by runners before they run. Senior citizens are not necessarily exempt from this stretch, but because the exercise calls for balancing on one leg, some may feel unsteady on their feet. Perform the standing hamstring stretch only if you are sure of your balance and have no underlying conditions that would hamper it, such as dizziness, orthostatic hypotension--a type of low blood pressure that occurs when you stand up--or inner ear conditions. A partner can spot for you if you feel like you are going to fall. Stand in front of a bench, low stool or other piece of sturdy furniture. Prop one ankle on the bench and lean over to touch the toes of that foot. Keep both legs as straight as you can as you hold the position for 10 to 30 seconds.

    Seated Hamstring Stretch

    • Seated hamstring stretches are often easier for older adults to accomplish because they do not require the same level of balance and endurance as standing stretches. This stretch can be done while sitting on the floor or on a couch or physical therapy table. Those who choose to sit on the floor can place their hands on a chair for balance as they place their knee on the floor to get into a seated position safely. Sit with your legs out in front of you. Bend one knee and place the sole of your foot against your other leg, as far toward your groin as possible. Bend at the waist and reach for your knees, or if you can, your toes. Make sure your back is extended in as straight a posture as possible. Rounding your back can put stress on your lower back. If sitting on a couch or raised table, drop one leg off the table as you bend over the other outstretched leg. Hold for up to 20 seconds before stretching the other leg. Refrain from bouncing as you stretch to prevent muscle spasms in the back of your leg.

    Alternative Seated Hamstring Stretch

    • Seniors who suffer from lower-back pain may find the conventional seated hamstring stretch to be uncomfortable. Another hamstring stretch can be done while sitting, but in a position that does not put undue strain on your back. Sit on the edge of a kitchen chair with your knees bent and feet flat on the floor. Straighten out one leg so only your heel touches the floor. Keeping your back straight and trying not to bend at the waist, tilt your hip upward and use your stomach muscles to push your belly button toward your legs. You should feel the stretch in your hamstrings when your hip is tipped correctly. The tilting motion does not need to be extreme -- even an inch or so is fine if limited flexibility prevent you from easy movement in your hips. Hold for 30 seconds. Complete three 30-second stretches with each leg.

    Stretching While Lying Down

    • A lying-down hamstring stretch is probably easiest for most seniors because it does not stress the back or hips, two areas that can become stiff and painful from age-related arthritis or other inflammatory conditions. You can do this hamstring stretch alone or with a partner, if desired. Lie down on your back on the floor. Raise one leg into the air, keeping it as straight as possible. Grasp the back of your thigh with both hands for support. Pull your leg toward your body. A partner can sit opposite you and gently push your leg up, or, if needed, lie near a corner wall and prop your leg in the corner. Hold for at least 10 seconds. Perform the lying-down hamstring stretch three to five times on each leg.