Hold each stretch for 30 seconds and release. Hold for the prescribed time and then repeat with the other leg. Visit URL: drayerpt.medbridgego.com Enter Access Code: 93QRW2JP Page 2 of 2 Disclaimer: This program provides exercises related to your condition that you can perform at home. 2. 3. As we age, our lower body will show signs of stiffness and decreased range of motion before our arm and shoulders. Aim to complete a set of three stretches. Hamstring Eccentric Exercises Prone Hamstring Curls Cuff weight around ankle Cue for 1-2-3 up and 1-2-3-4-5 lowering Can also do in standing but prone have more control Seated Theraband Hamstring Curls Band around ankle, cue good sitting posture Cue for 1-2-3 pull back and 1-2-3-4-5 relax or goblet squat Hamstrings/ Glutes: choose1 exercise, or mix of 2-3 sets of any of the below. Tip Do not allow your low back to overarch during the stretch. Prepared by Ryan Knight Access your exercises online! Hinge at the hips to fold forward, reaching palms to the floor (bending knees if necessary). Hold 45 seconds to 2 minutes. 7. Hold the position for a slow steady stretch (do not bounce), relax and repeat as directed by your physiotherapist. Hamstring Stretch. Exercises Lower body: Quad/Hamstrings: choose 1 exercise, or a mix of 2-3 sets of any of the below: Squats: body wt. 5. This classic warm-up move is the perfect way to warm up for your workout and get ready for more hamstring stretches. B. Keeping your legs straight, bend at the hips, tucking your … Hold: 30 seconds Repetitions: 3 times on each leg 2 standing hamstring Standing with your right leg straight and your head and chest upright. Hamstrings Quadriceps Calves IT Band/Medial Glute/Piriformis Hip Flexors Glutes Adductors Lie on back holding leg behind knee. Turn heel outwards to stretch outer hamstrings. Lie on your back. Glute bridge: 2 legged or single legged (harder) … Lie on back with leg propped against corner, as shown. • Stand with your feet hips-width distance apart. Bonus: It doubles as a core strengthener as well. Alternatively you can hold a towel around the leg to help you achieve the stretch (Fig B). Turn heel inwards to stretch inner hamstrings. We find it harder and harder to put on our shoes and socks. Tight hamstrings are a common complaint, particularly for sportspeople. Progression: To increase and progress the stretch, the unaffected leg should be straight on the bed or floor, and repeat as above (Fig C). Bend your right knee into chest. stretch for 30 seconds, then slowly return to starting position. Hamstring stretching is an important component of lower back and leg flexibility for seniors and the elderly. until stretch is felt in hamstring, use rope to emphasize stretch at end range of motion. Practical Point Stretching the piriformis muscle a few times a day, especially when combined with hamstring stretches will prevent tightening of the lower back and relieve tension from hip to foot. Straighten knee until stretch is felt, keeping opposite leg straight on floor. Interlace your hands behind your back. Keep opposite leg straight on floor. Slowly move your chest forward until a stretch is felt in your right hamstring. Start standing with feet hip-width apart. Single Leg Hamstring Stretch Classification: Flexibility (Hamstrings) Instructions: 1. your knee, and hold when you feel a stretch in your knee. A. Tuck foot near groin with opposite leg straight. Repeat on your left leg. 6. 3. 2. 3 of 3 Outer hip (glutes) and lower back 1. Sit in upright position. Hamstring Stretches Tipover Tuck Hamstring Stretch This stretch is good for your hamstrings and also loosens tight shoulders. 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