Easy Hamstring Stretches For Seniors—With Bonus Exercises
For many people, “Leg Day” can be a four letter word–but there are plenty of painless hamstring exercises to help you stretch and strengthen your legs and give you more stability. Here are the best hamstring stretches for seniors to get your legs functioning their best (and some strengthening exercises too!)
Why Hamstring Flexibility Matters
Reach down and touch the back of your legs above the knee–that’s where you’ll find your hamstrings. It’s hard to overstate the importance hamstrings play when it comes to your comfort while walking, running, jumping or doing any activities that depend on leg mobility and coordination. Hamstrings are also responsible for knee bending and hip extension, so stretching your hamstrings is a great way to help reduce knee and hip discomfort.
Why You Shouldn’t Skip Hamstring Exercises & Stretches As A Senior
Ignoring your hamstrings is one of the first steps to losing mobility and independence. Since your hamstrings are so important to so many daily activities, avoiding hamstring stretches can catch up to you in some truly painful ways. Some of the other issues you might face include:
- Lower back pain
- Limited range of motion
- Reduced athletic performance
- Poor posture
- Increased risk of falls
- Stiff knees
- Limited hip mobility
- Muscle loss
- Strain in other parts of your body from compensating for weak & stiff hamstrings
How To Stay Safe While Stretching & Strengthening Your Hamstrings
While stretching isn’t the most intense workout–the risk of injury is still there. That’s why it’s important for you to warm up before getting into your exercises by walking or marching for a couple of minutes beforehand. It’s also important to avoid bouncing while stretching. Instead, slowly stretch as far as comfortable and hold that position to prevent muscle strain. The best way seniors can reduce the risk of injury while stretching their hamstrings is by simply listening to their bodies. If you’re stretching to the point of discomfort or pain, you’re pushing too hard and should ease up to avoid injuring yourself.
8 Easy & Effective Hamstring Stretches & Exercises for Seniors
Now for the main event–hamstring exercises to help seniors maintain mobility, flexibility, and independence. You’ll want to have a good pair of shoes, a chair for stability, and a mat so you’re comfortable during any floor exercises.
1. Seated Leg Extension Stretch
- Sit with your back straight in a chair
- Stick out one leg so it’s straight, keep your other bent and foot flat on the ground
- Slowly lean forward at your hips as far as comfortable
- Hold for 30 seconds
- Repeat 3 times, switch legs & repeat
2. Floor Leg Raise
- Grab a towel & take a seat on your mat with your legs stretched out in front of you
- Wrap the towel around 1 foot so you’re holding an end of the towel in each hand
- Slowly lay back & use the towel to carefully bring your leg up
- Stretch until your leg is straight up in the air, or as far as comfortable
- Hold for 30 seconds
- Repeat 3 times, switch legs & repeat
3. Quadruped Leg Curl
- Get down on all fours
- Stick 1 leg out straight behind you
- Slowly bend at the knee to bring your foot toward the ceiling
- Stop when your raised leg is at 90 degrees, or as far as comfortable
- Repeat for 8 repetitions
- Switch legs & repeat
4. Good Morning Bend
- Stand up straight facing the back of a chair for stability
- Place your hands on the back of your head
- Keeping your legs as straight as possible, lean forward at your hips & stick out your glutes
- Stop when you’re bent over at a 90 degree angle, or where it’s comfortable for you
- Hold for 5 seconds
- Repeat for 8 repetitions
5. Standing Leg Curls
- Stand up straight facing a wall or with a chair nearby for stability
- Slowly bend both legs to bring your heels as close to your glutes as comfortable
- Continue for 8 repetitions
6. Reverse Lunge
- Stand up straight with a chair to the side for stability
- Step back with 1 leg until your other leg is bent at a 90 degree angle, or as far as comfortable for you
- Move back to a standing position
- Repeat for 8 repetitions
- Change legs & repeat
7. Side Lunge
- Stand up straight facing the back of a chair for stability
- Step one leg out to the side as wide as comfortable
- Lean your body into that leg & hold for 5 seconds
- Return to standing
- Step the other leg out & lean into it for 5 seconds
- Repeat for 8 repetitions on each leg
8. Alternating Superman
- Lie flat on your stomach, keeping your head down
- Keep your legs together & feet pointed while sticking your arms out straight above your head
- Raise your left leg & right arm
- Hold for 5 second
- Switch limbs & repeat for 8 repetitions per side
Follow the routine above to set your muscles free & release the tightness that could be causing some of the issues in other parts of your body. Not only does stretching help improve mobility, flexibility and balance, but when mixed with strengthening exercises—it’ll boost your leg strength too! Combined, stretching & strengthening your legs can help reduce the risk of injuries and falls while addressing stiff joints and aching knees.
These hamstring stretches for seniors—along with the strengthening exercises—are a great way to get you started! Hamstrings are just one muscle in your leg, so if you want to get even more benefits while improving your hamstring strength and flexibility–this Indoor Walking Workout For Improved Downhills Class is exactly what you’re looking for.