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