It is 0000007703 00000 n Repeat 5 times each side. Your knee must bend at least 90 degrees (like an L shape) in order to go up stairs. endstream endobj 359 0 obj <> endobj 360 0 obj <> endobj 361 0 obj <>stream If you are an exercise leader, review pages 5 and 6 to see a brief description of all the exercises. �M���r��f��Z��پ Part hamstring stretches for seniors pdf treatment and can help relieve pain over and touching your toes,! 0000001861 00000 n Keep both knees straight. 358 0 obj <> endobj Fortunately, a variety of exercises … Also it works with Quadriceps muscle as a combined muscle to secure body balancing while standing and insure flexibility of middle joint extension. Let leg down slowly. 0000000853 00000 n �Ԕ��������7���/��.��]^_��W�~�����������JƐ�L���}�m}x������_ ~���h�B�4��o��Aݼ��1$F�*�t����e�5B���z��+�(��12�i�+4�lL���dK�`)6��2[�f3ژUǟ�Tx�?�ؙ���ޢ�֔�ik��i�[�Y��7�������u1']M�*�,6YW�nY�uV���r��g;�i �3���?BْmWeEZ�?�{�(��Yk*\헦ag3��ꕝ����N�v]W+#+�oۦ��6�o�|e�Lh�#��� [��(�����O� 0000004313 00000 n Slide your leg up the wall to straighten your knee. These stretches are designed to target some of the more commonly tight and restricted muscles. You should feel a gentle stretch down the back of your leg. endstream endobj 363 0 obj <>stream Whoever you are, please follow the steps below when using this manual. 0000004557 00000 n 0000010581 00000 n When you are comfortable with Module A, move on to Module B (pages 14 to 20). The hamstrings, which are the muscles located on the back of the thighs, help you to rotate your leg, extend your hip and flex and extend your knee. While using a sitting position, the degree of stretch must be adjusted based on the pain level. Come into this stretch by lying face-up on your bed or floor. Do not bend either knee. Get your blood flowing by walking in place for five minutes. Hamstring Exercises for Older People. endstream endobj 362 0 obj <>stream endstream endobj startxref 0000009197 00000 n Hamstring stretch in doorway 1. Hold this stretch for 15-30 seconds, and then switch legs. w�d�rN�eV-����}QT:��0��Z���Z��€���v:���J�7�j���ԣ>�1�Ch��РCјj�>3n^�x[����j7�IJ��U�r���sEOs�K�u��o��uy��Y�)j�g���l7��W;[LM��$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$�9�vj���X�0��t6�}��\ֵ�'���5�(����Qݾ&��ޮ�(,U�*��� 0000005599 00000 n 8 Hamstring Exercises You Can Do at Home to Tone Your Thighs (and Prevent Injury) By Catrina Yohay | Apr. Stretching techniques for seniors and the elderly exercisers are designed primarily to improve function in older adults. Keeping your legs straight, bend at the hips, tucking your chin, and bringing your hands over your head. startxref ��Cuv$�]��\��y��~c�O�v�$�Y�T��5����փ��{��T]���DU�Kn�6�<9��A�܅���٪� �v[7�T�;� Rest for a minute between exercises for an excellent burn. So if your hamstrings feel tight, read on to find out how to stretch them safely to improve your overall mobility. 0000077112 00000 n Hamstring Stretch (Doorway) Lie on back in a doorway. Do not arch your back, point your toes, or bend either knee. Hamstring stretch. The next hamstring stretch is a simple one to do anywhere at all. 1. N4��I ���O�f��� ht@N���p8Kƣ�i�u��w �}�b?���A₉drҚ���q�L6n�5�jʇCh{���uì�ɨ�|r��]�Rc�3J���|Y�n��~��V��3Ȁ�׾�X�ˇ7��g]��]������b�62�&S�?ij���˪^K��-h �'�X�����1�L��6`�VE�u�i�:��J�v?1����a=���6�V�O��rg�����5B������sՙ��iPʴ�鼦�0�|��mg��7�"rs�f{7K�=��b,��� @ H�TP=O�0��+������r,�-��-�����O��l��~zϖ��#�@�s�=&=9�%�l�8y���mڻ��l"�L�%����i����%�w�p~P� ��! Hamstring Stretching Exercises For Seniors 0000010872 00000 n Hinge at the hips to fold forward, reaching palms to the floor (bending knees if necessary). description of all the exercises. Tight Hip Flexors in Elderly. xref 0000010067 00000 n %%EOF Sign up now. Printable Hamstring Stretches For Elderly . �a����Ť$��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� It is important to stretch these muscles because they can become tight after knee replacement. Stretching while in a seated position is less gentle than lying on the back. 0000001135 00000 n 0000001447 00000 n Hamstring stretches for the elderly Typically hamstrings are stretches either one leg at a time by raising them on a chair or a table with a straight or slightly bent knee or simultaneously sitting on the floor, bending forwards with straight knees. 0000013559 00000 n Watch our FREE exercise videos now! hޤ��n�8�_��-�x�H���iZc�4���F.�M��-CV���w��ؔrr]�8~RZ(ƙ��,�wʌM�1��m�����eBr �� ����LX ER0�S ɤ�-$���R3%�O˔)��(c*���Lb+˔����Q���ɦ�;4�������0�p�|�4E�%'�+ %�պ���T�r��^iHk�1�3�.���ҹz�����5������[wz�|�r��p� ��5�9�,�dH0r2S���1����d���"�d4�+����A Hamstring Exercises For Older People . Most people think of hamstrings that only serve one function for knee flexion. h޴�� Ballistic stretches – stretching that involves bouncing quickly to go deeper into a stretch or increase a muscles length and range of motion. 1�U=�����+#y��& Œѝ�O{2�Ľ@ʋ���` ��s Hamstring stretching exercises During the acute stage immediately following a hamstring strain injury no stretching should be done at all, only rest. Our general interest e-newsletter keeps you up to date on a wide variety of health topics. �yO�܁ @. Passive static stretch: depends on gravity or a prop such as a partner, strap or elastic band. Core Exercises for Seniors Leg Lifts Lie on your back with legs flat against the ground and feet relaxed. h�b```�^V&��� �ab�N/�|ߚ�!ۀ�aͪlN-��Is�H��Q;d$�%̹�� (v�6� �tF�0��%��( a�~�ŁX,� Place heel of leg to be stretched on Feel the stretch on your left hip, left quad (front of upper leg), and maybe your right hamstring (back of the upper leg and glute area). We find it harder and harder to put on our shoes and socks. b. Contract your abdominal muscles while raising one leg 5 inches off the floor and hold for 3 seconds. Repeat: 2 times Sets: 1 Hold Time: 30 secs Resistance/Time: 0 Sessions: 1 /day. 0000000016 00000 n 0000003045 00000 n 0000004807 00000 n Here is how you do the standing hamstring stretch: Stand and cross your right foot in front of your left. Hamstring Exercises For Senior Women . Hold 20 to 30 seconds. Print. Senior Hamstring Exercises Men . Even exercises that you’d traditionally consider quad-dominant moves, like squats or lunges, can also work your hamstrings too. 9. 226 27 252 0 obj <>stream With old age comes a number of problems such as tight hips and hip pain. 10, 2020. C. Keeping core tight and legs straight (but not locked), walk hands forward to … TIPS FOR SUCCESSFUL STRETCHING Do not arch your back. Watch: Wall Hamstring Stretch for Sciatica Relief Video. LEAN FORWARD STRETCHING TOWARD THE TOES AS ILLUSTRATED AND MAINTAIN A STRAIGHT KNEE. 4. H��W�n�H}�W�#D��7d�@.���I��N��M�c�TH*�����jѶ$c�1�OUu��SU�~�fd�N��&�f3N��N'~��%!�I,%M#2[O��4��O��1�����!�e�ڏi�>����)��*��M�*��+�����c�*�^f�a�e�˪9��?�J�����:�Wğ}�L�� SFY�`�}$�,��*M[v;Rߒ��*�Ϛ�\+p�R�S!��Rc7uӵD�������9y�*+���٘�1��M�}���R�]�&�' �a�$��\&�����H�8£�, .H����\3��v&��4� N,�?�ӈ�2D�Y'4�A���s�x�R�{� �4��%מE�9��,H��`�RWАD�2c:ѡ���L�:rqə8́��L����L �u���3���e�O҈%�FxL�� ��ؓ,r�2��$�0G! Exercise: Assisted Quadriceps Stretch … 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. Bicycle Lie on your back with your hands behind your head. HAMSTRING STRETCH . {�2�?�2ү1����@Aۂ�Q�ˋ��fF���[Dе?�����E64!4J��ڣ ���u��aqlk�u+���^���î��b=�). Hold the stretch for 15 to 30 seconds. For example, you need to raise your arm to at least shoulder height to put on a shirt. As you age, the hamstring muscles can become weaker and less flexible. How long this stage lasts for will depend on the severity or what grade the injury is but is usually 2 to 4 days. Throughout all exercises, try to maintain tight abdominals, using your core. Repeat 2 to 4 times. Tight hamstrings are a common complaint, particularly for sportspeople. The hamstrings are groups of muscles on the backs of your thighs. Hamstring tightness can affect everyday activities such as walking, standing and bending over. Bend your … The solution to avoid hamstring injury is to keep these group of muscles strong and stretched.The tighter the hamstring muscles, the more prone you will be to tearing this group of muscles. `C`e�!0seH ���$ ��, ���$ W˒ \1Kp�, �+� j,)��I ��, P�&' 0 Hold the stretch for at least 15 to 30 seconds. Exercise: Standing Hamstring Stretch WHILE STANDING AND HOLDING ONTO A CHAIR WITH ONE HAND STRAIGHTEN A LEG OUT PLACING THE HEEL ON THE GROUND. 5. 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