Exercise: A Guide from the National Institute On Aging

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Exercises

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Hamstrings
Illustration of the Hamstring Stretching exercise Stretches muscles in back of thigh. Sit sideways on a bench or other hard surface (such as two chairs placed side by side) without leaning back against anything and with your back and shoulders straight. Your left leg should be resting on the bench, toes pointing up. Your right leg should be resting over the side of the bench, with your right foot flat on the floor. If your left knee is bent, stretch to get it to lie flat on the bench. If you feel a stretch at this point, hold the position for 10 to 30 seconds. If your left leg is flat on the bench and you don't feel a stretch, lean forward slowly from the hips (not the waist) until you do, keeping your back and shoulders straight the entire time (note: omit this part if you have had a hip replacement - don't lean forward, unless your surgeon or physical therapist approves). Stop and hold this position for 10 to 30 seconds. Reverse the position so that you stretch your right leg in the same way. Repeat 3 to 5 times on each side.

Summary:

  1. Sit sideways on bench.
  2. Keep one leg stretched out on bench, straight.
  3. Keep other leg off of bench, with foot flat on floor.
  4. Straighten back.
  5. Lean forward from hips (not waist) till you feel stretching in leg on bench, keeping back and shoulders straight. Omit this step if you have had a hip replacement, unless surgeon/therapist approves.
  6. Hold position.
  7. Repeat with other leg.