Hold the stretch for at least 15 to 30 seconds. Hamstring Stretching Exercises For Seniors ���ټh��m��|@�;�7��y�&�����„����˚�P���|���\�QX���?bB�E_���BH���y>��F=U3�c'���J�#F��j��! 4. 0000007703 00000 n 0000010581 00000 n "�!�H�*�n$������C�ȸ�Ƨػ�ơ��أd��P_���a��|r�;�ɏ�A�$���"c�}��ŹH�ʁ"�Ӓp�����r���O��E˔2E�}�O.����şbԣh=�D�)��J+2���ӓR�Ǒ�p�pY�c�9&�R+:�+p�e�cU�TԽn�p���,!��E`���{�Ջ�s��^/Nr�A?l�'9���^�䘋�{q�d.z���q�Rm�VF��J�/�T �뗃����q�r��k�CO��\$�� �s�Ah|��!-��* ǫ�@��a2�f��뙡8��OR�tN� ��. 0000003045 00000 n %PDF-1.3 %���� Example: stretching your hamstrings by bending over and touching your toes. �.Sr[��歒�^gfiy���|I��nI���@ʶӕ��X�J��rl���n�m,�H�4��i�h��I8&���(�n�`6؈�Ȫ����7>U�g[���i��ö�+����NWDS.�����g▾�b>���������*ȇ��Z2��)V�Y!���:��� ��ES�Λb�4�ʟԾ��lв[�ح���� Repeat: 10 times Sets: 1 Hold Time: 5 secs Resistance/Time: 0 Sessions: 1 /day Exercise: Standing Trunk Rotation STAND WITH YOUR FEET TOGETHER AND YOUR HANDS ON YOUR HIPS. So if your hamstrings feel tight, read on to find out how to stretch them safely to improve your overall mobility. This classic warm-up move is the perfect way to warm up for your workout and get ready for more hamstring stretches. 0000147797 00000 n As you age, the hamstring muscles can become weaker and less flexible. o Standing Hamstring stretch with anterior pelvic tilt o Splits (gymnasts, cheerleaders, figure skaters, dancers, etc) • Dynamic stretching; walking dynamic stretches should be performed for as many stretches as possible within approximately 10 yards. Come into this stretch by lying face-up on your bed or floor. Perform each stretch for 10 to 30 seconds, and repeat up to three rounds. Hamstring Exercises For Older People . 3. Plus, you’ll see other tips to make the stretches easier. exercises. Hamstring stretch. This gentle stretch targets the lower back and hamstrings, which can become tight or painful due to prolonged sitting and/or poor posture. Print. If you are an exercise leader, review pages 5 and 6 to see a brief description of all the exercises. %PDF-1.4 %���� b. HAMSTRING STRETCH . �a����Ť$��IR�n ��dt�.��E� ��d6)�2�8��X�����;}��$�q�F�ef6��?g̮pF������� ��� ������&�zk�-��a�d��gIrC�GLl�wc�$ӿ{�N�m����`�I����[L�'�l�)���Ѿ&��>�=ѿ0}=� Χ� endstream endobj startxref .��5$��8�~;� DJ0}g3u�����Rq�{T��j� �w��=9{�Zz�Xi=�{����br��.+�H9�S�������ԓi[��3F����-p���! )1�/��zS����9Л�m���b� 6�^ˆVh�5۠�Y�qWh�, �������j$"���a�|AnTV�o���K��Xh���������l�u�N���%�h�]Q�]QV�I�2/��u��ϭ�����n9����]:�Z�Ei�)����M����?�� �����=�!g���O* ����x;�6"yK��i�j�Ӏ& a����ꮒ�8��5����9C+O$�cA#uF�p.l�T���Ӳψ0E�@k���I��tUR��R�̅���€B�y�i��q=&_�e�_�Vqķp��$�r0��2"0��G�K�!� P��(+��h��U�כ�nZ#"څ6�����T[�����~�0R���.��D�"cl����t�c��T/�g:>o���{at�F@�A�B\��DǼ��8Q���z���{��w�J}QuI�%N��O� ~8�� �1�3���4��~Yh��� B�v���x���R��)�?�*9�{��F���7kd�ʕ�e��^s�QL/�������4�qG��U|����K�ߟx�(�ҙ�{��V�s���O�p��|�s��Dg�Q(�MZ��A?k�e�Ϳ����2�4l�_ }�� (You can apply this to all the hamstring stretch variations in this article, as well.) 3. And don’t forget to breath! 0000001447 00000 n 358 0 obj <> endobj 0000004807 00000 n w�d�rN�eV-����}QT:��0��Z���Z��€���v:���J�7�j���ԣ>�1�Ch��РCјj�>3n^�x[����j7�IJ��U�r���sEOs�K�u��o��uy��Y�)j�g���l7��W;[LM��$oVu=��׶�:5��h����WЁ�H;b'��m�"�Z�:q�n��Ie�p��Q��uS�wJ�t��(��3[o�'|���:����k�������52��,���hA�Ջ�N�My��F��R�����h�*����rB�����P��[��S���]����ŋ�(�!�:C��#p7����0g$�9�vj���X�0��t6�}��\ֵ�'���5�(����Qݾ&��ޮ�(,U�*��� Lower and repeat on your other leg. Interlace your hands behind your back. `C`e�!0seH ���$ ��, ���$ W˒ \1Kp�, �+� j,)��I ��, P�&' Most people think of hamstrings that only serve one function for knee flexion. Ah, hamstrings: the middle-child of muscles. These exercises are a little more advanced and only attempt if you are really feeling up to an epic workout with great results. We find it harder and harder to put on our shoes and socks. Passive static stretch: depends on gravity or a prop such as a partner, strap or elastic band. 252 0 obj <>stream 2. Also it works with Quadriceps muscle as a combined muscle to secure body balancing while standing and insure flexibility of middle joint extension. LEAN FORWARD STRETCHING TOWARD THE TOES AS ILLUSTRATED AND MAINTAIN A STRAIGHT KNEE. 0000000016 00000 n Our general interest e-newsletter keeps you up to date on a wide variety of health topics. Straighten your knee, and slowly pull back on the towel. Do each exercise for 30 to 45 seconds and 3 to 4 rounds. Keeping your legs straight, bend at the hips, tucking your chin, and bringing your hands over your head. The hamstrings are groups of muscles on the backs of your thighs. 0000008483 00000 n Similar to deadlifts, dumbbell lifts stretch and strengthen your hamstrings. Best Stretches and Strengthening Exercises for Hamstrings. Passive static stretch: depends on gravity or a prop such as a partner, strap or elastic band. Secondly, yoga informs us to lift the sitting bones toward the ceiling while we're in this position. A reclining or supine hamstring stretch is done while lying on the floor or on a bench -- you can use a yoga strap, towel or the assistance of trainer or partner for this exercise. endstream endobj 363 0 obj <>stream 0000004313 00000 n Place heel of leg to be stretched on Tight hamstrings are a common complaint, particularly for sportspeople. Stand with your feet shoulder-width apart and hold a light dumbbell in each hand. This first section includes examples of hip stretches that are easy and effective. Senior Stretching Program Exercise: Seated Arm Raise WHILE SEATED UPRIGHT IN GOOD POSTURE RAISE YOUR ARMS OUT IN FRONT OF YOU MOVING THEM UP OVERHEAD. Hamstring Stretches For Seniors. Maintain an upright body position, and engage your ab muscles. Repeat: _____ times each leg Straight Leg Raise To strengthen thigh muscles (hip flexors) The exercise: Keep knee straight and lift entire leg off bed. 412 0 obj <>/Filter/FlateDecode/ID[<5F913B6772272045B9E6BC74DFF0EE95>]/Index[358 72]/Info 357 0 R/Length 197/Prev 854103/Root 359 0 R/Size 430/Type/XRef/W[1 3 1]>>stream Safe, Simple And Effective Exercise For Seniors And The Elderly. Instead, hold the stretch for about 30 seconds at a comfortable, pain-free level where it feels like something is "happening." When you are ready to start these chair exercises: a. As you age, the hamstring muscles can become weaker and less flexible. 0 Rest for a minute between exercises for an excellent burn. You should feel a gentle stretch down the back of your leg. SEATED . Stretching techniques for seniors and the elderly exercisers are designed primarily to improve function in older adults. Free E-newsletter Subscribe to Housecall. Hamstring Stretch. 429 0 obj <>stream Knee to Chest . 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