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