5 Effective Exercises for Leg Pain During Pregnancy. As you gain more flexibility, try moving yourself closer to the wall for a deeper stretch. Try to incorporate hamstring stretches into your routine at least two or three days each week. There are a few things you can do to stop tightness before it starts. At your first appointment, your physical therapist may ask you about your medical history and the activities or sports you like to do. Breathe normally while doing stretching exercises. The location and intensity of your pain can help determine the extent and nature of the damage.Your doctor might also move your injured leg into a variety of positions to help pinpoint which muscle has been injured and if you also have any ligament or tendon damage. Severe strains may involve a complete tearing of the muscle. Sit on the ground in a butterfly position. Repeat with your other leg, and again with both legs two to three times total. You can also ask your doctor for specific conditioning exercises that may help. Stretching hamstrings and calves can also help with leg cramps at night while sleeping. A study done in 2001 amongst 60 healthy people (mean age 84.7, SD=5.6) with tight hamstrings compared stretching of the hamstrings held for 15, 30 and 60 seconds over a 6 week period. If you don’t belong to a gym, or if your gym doesn’t have foam rollers, consider buying your own if you regularly get tight hamstrings. Repeat with your other leg. Many pregnant women experience leg pain. Don't hold your breath! Mayo Clinic Staff. Exercises that put substantial strain on the hamstrings can lead to tightness. https://healthyliving.azcentral.com/stretch-tight-hamstrings-seniors-15924.html Medications to treat back pain in elderly One of the more notorious ways people try and cure their back pain is with NSAIDs or other medications. Hamstring Stretches for Seniors Standing. Place the involved leg on the foam roller. Grab two chairs and place them facing one another. Tight hamstrings may make this pose difficult, so you can keep your knees bent slightly. © 2019 www.azcentral.com. Having a hard time walking. Then bend forward at your waist over your right leg. Just make sure to keep a straight spine. Tight hamstrings can be one cause of low back pain or discomfort. You're more likely to get kyphosis as you age. If the sitting stretch is too easy for you, try holding both ends of a towel, looping it under the arch of your raised foot and pulling your body forward. Never stretch while you’re in pain or try to force a stretch. Lie down on the ground with your back flat and your legs extended fully. At least 10 minutes of walking, light jogging, or easy calisthenics may help prevent hamstring tightness. With a little tender loving care and some regular stretching, you can keep your muscles loose and ready for action. 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. Stop performing a stretch if it hurts. Breathe normally while stretching. Massage therapists use their hands to manipulate the muscles and other soft tissues in the body. This muscle is the largest of the quadriceps group (often called quads) which also…. Sports that involve a lot of sprinting or stop-and-start movement, like soccer and tennis, may cause tightness in your hamstrings. Regular hamstring stretches before and after your activities may also help prevent tightness. They may have modifications you can try or specific poses that may help. Make an appointment with your doctor if your hamstrings are often tight and painful. Slowly bring your right knee to your chest. Sexual activity may feel like a workout, but does it really count as exercise? Hold for 10 seconds and work up to 30 seconds. (2017). If you’re taking a class, mention to your teacher that your hamstring muscles are tight. Tightness in this area can cause pain and difficulty moving, but certain stretches can … Take a few deep breaths or hold for however long your instructor directs you to. Exercises 5, 6, 7 and 8 (if you can't stretch in standing) are for problems at the front of your thigh. The signs that the hamstring tendons have experienced a chronic injury are fairly distinctive: Pain deep in the buttocks, upper thighs, or back of the hips that starts gradually. Try to take three to five minutes before and after your sports or activities to stretch. M.L. Another way to stretch your hamstrings is to lie on your back and bring … But, the reality is that these mostly are just masking symptoms of your back pain. Lean forward with your body -- chest out -- and stop when you feel the stretch in your hamstrings and calf (the back leg muscle between your knee and ankle). Dumbbell Single-Leg Deadlift. Eat a healthy diet, and drink plenty of water to fuel and replenish your muscles. Place two sturdy chairs about three feet apart, both facing the same direction. Hamstring Mobilization Using the Foam Roller . Try to incorporate different stretches into your routine about three times each week. Foam rollers can help stretch out and loosen your muscles. Keep your heels in line with one another. Tight hamstrings (muscles in the backs of the thighs) Trouble breathing or swallowing. Bend your left knee slightly. Tight hamstrings are common among adults — particularly if you spend a lot of time sitting during the day. Moreover, it is a smart method for elderly people who may not have the physical capacity for standard eccentric-concentric exercises. Here are instructions you can follow if you're a beginner or your hamstrings are super tight. You’ll also be expected to incorporate the stretches you learn into your daily routine. There are a number of exercises and stretches that you can do to help keep your hamstrings loose. Follow this exercise routine to stretch, strengthen, and reduce discomfort. Sit in one chair with your right leg extended onto the other chair. Well, the spine is anchored in between the two hip bones in back. All rights reserved. More serious hamstring injuries like a strain (particularly Grade 2 or Grade 3) are often the result of a singular incident that you’ll remember. Mayo Clinic Staff. Stretching exercises for the lower body. A standing hamstring stretch can be done with or without a prop for support. Postural changes occur as a result of tight hamstrings, which may result in lower back and leg pain, including hip, knee, and/or ankle pain. Your right leg should be slightly bent at the knee. Keep your body strong overall, not just specific to your activities. It’s best to check with your insurance provider before setting up an appointment. They may also perform tests to assess your hamstrings. Tight hamstrings are often a sign of weak hamstrings and abdominals. (2017). Lie down on the ground with your back flat and your feet on the ground, knees bent. Hold for 30 to 60 seconds, or however long your instructor directs you to. Pain that doesn’t go away may be a sign of injury. Sit on the floor with your foam roller under your right thigh. Then repeat this stretch with each leg a couple more times. With the hamstrings and the knee living in the same space, it’s easy to assume tight hamstrings may be causing knee pain or vice versa, and there are cases where this may be true. Rose holds a B.A. For this stretch, you’ll also want to be near the corner of a wall or doorway. Massage is covered under some insurance plans, but not all. Keep your core engaged and your back straight. Not to be overlooked in this discussion is the simple fact that the single … Repeat with the other leg. The Healthline FindCare tool can provide options in your area if you don’t already have a doctor. in communications. Here are five moves to add to your workout routine. *This is a great way to warm up your hamstrings. All rights reserved. The hamstrings are tightening up for a reason. For example, a hamstrings tear or injury behind the knee could certainly be the source of pain behind the knee . Repeat with your other leg. During the physical exam, your doctor will check for swelling and points of tenderness along the back of your thigh. Supine Hamstring Stretch. Tight hamstrings happen in virtually all cases of chronic lower back pain. You likely just have tight hamstrings rather than a strain. Stretches are one of the easiest ways to relieve tight hamstrings. Your physical therapist will then guide you in a variety of stretches, exercises, and other treatments that are specific to your individual needs. Perform the stretch three to five times per week. If you exercise regularly but want to improve performance and reduce pain, try mobility exercises. Tight hamstring muscles in the back of your legs can contribute to a loss of flexibility in your knees and your low back with age -- this can lead to discomfort in those areas. Other symptoms that may signal an injury are: You may be able to treat a mild strain at home using RICE (rest, ice, compression, and elevation) and over-the-counter (OTC) pain relievers. Should You Hire a Virtual/Online Fitness Coach? Stretch your right arm toward the ceiling. “Underactive glutes may lead to over-active hamstrings in order to take up the slack in several common leg movements,” says Dr. Eric Degis, an NYC-based chiropractor. There’s also a difference between tightness and injury. Hamstring Exercises for Older People Hamstrings are essential to balance when you're walking, standing and exercising, but it's a difficult area to work. Creative Mind. When doing the standing stretch, you can hold onto a chair or other sturdy object for added balance if necessary. A common cause of tight hamstrings is exercise or another form of intense activity. Hold the stretch for 20 to 30 seconds then put both feet back on the floor and repeat on your right side with your right leg. Then lift your knees up and send your tailbone toward the ceiling. All photos courtesy of Active Body. So instead of stretching them out further, we need to address the postural distortions and muscular imbalances that cause our hamstrings to be overstretched, such as Anterior Pelvic Tilt and tight hip flexors . Your primary care doctor may help refer you to a therapist, or you may search the American Massage Therapy Association’s database to find practitioners in your area. The … Continue slowly rolling for 30 seconds to 2 minutes total. The glutes are muscles that connect the lower back to the legs. Foam rollers can also be used to relieve back pain and loosen various muscles in your body, including your glutes, calves, and quads. Last medically reviewed on October 26, 2017. Gently lean forward while placing your hands on your bent right leg. Seniors can, too! Continued Kyphosis Causes. You may hold your lower leg for support, but don’t force the stretch. Repeat with your other leg. Physical therapy (PT) may be best if your hamstrings are chronically tight or strained. How to Get Your Foot to Wake Up When It Falls Asleep, How To Stretch the Gastrocnemius & Soleus Muscles, Elder Gym: Hamstring Stretching Exercises for Seniors and the Elderly, Scott & White Healthcare: Hamstring Stretch, How to Stretch Your Ankle Plantar Flexors, How to Tone the Area Right Below Your Butt, Privacy Notice/Your California Privacy Rights. Tight muscles in your hamstrings pull down on your glutes, which then rotates your pelvis posteriorly, leading to back and leg pain. … You may or may not need a referral to see a physical therapist. Athletes aren’t the only ones who can benefit from flexible leg muscles. Sadly, overall mobility of the hip joints becomes worse. Hamstring Stretch in Doorway This stretch should be performed very gently in a pain free range. If you discover you do have a disc issue, I'll tell you what not to do: any of the corrective mechanisms that try to fix the inhibition by getting your hamstrings to relax. Step forward with your left leg, keeping your knee straight, and lift your left toes upward so only your heel is touching the floor. For an added challenge, grab two … Try to roll out your hamstrings three times each week. Fortunately, the answer to this is simple in most cases—stretch. Repeat this stretch with each leg two to three times total. Seniors are particularly vulnerable to a lack of flexibility in the hamstrings -- the muscles in the back of your legs, above the knees. If you feel pain in your hamstring, it’s best to see a doctor before attempting to treat your injury at home. Sadly, overall mobility of the hip joints becomes worse. Hamstring stretches are easy and can be done at home or in office. You have all seen elderly people walking around with bent knees all stooped over. He has contributed to a variety of national and local publications, specializing in sports writing. It’s a good idea to warm up your muscles before stretching. Hamstring tightness can affect everyday activities such as walking, standing and bending over. (n.d.). Hamstring injury: Prevention. © 2005-2020 Healthline Media a Red Ventures Company. This usually occurs as a result of fatigue, overuse, or improper…, We’ve always been told we should drink eight 8-ounce glasses of water each day to stay healthy. Exercises 2, 3 and 4 can help with problems at the back of your thigh. Yoga stretches can also help with tight hamstrings. Turn your right foot in toward the left and your left foot out 90 degrees. Notice how you can stretch farther forward as your flexibility increases. Symptoms of chronic hamstring tendinopathy. Start on the floor on your hands and knees. Lunge in a Chair. Be sure to keep your back straight to avoid hunching over your leg. You can find local practitioners near you by searching the American Physical Therapy Association’s database. Your Core muscles, including your abs attach to the pelvis too. Tight hamstrings can affect your back by pulling the pelvis down and decreasing the amount of lumbar curve. (2015). Turn to the left and raise your left leg onto the bench or couch. You should feel the stretch in the back of your raised leg. Straighten your legs slowly. In particular, tight hamstrings, glutes, and chest/shoulder muscles can all contribute to back pain. Mayo Clinic Staff. Lean forward until you feel a stretch in your hamstring. Previous Hamstrings Strain. Tight hamstrings happen in virtually all cases of chronic lower back pain. 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. (If your hamstrings are tight, you may not be able to lift your leg as high.) Chair. Then repeat this stretch with each leg two to three times total. http://hpsm.ca/my-hpsm/exercise-tutorials/foam-roll-massage/, https://my.clevelandclinic.org/health/articles/hamstring, http://www.mayoclinic.org/hamstring-stretch/img-20006930, http://www.mayoclinic.org/diseases-conditions/hamstring-injury/basics/prevention/con-20035144, http://www.mayoclinic.org/tests-procedures/massage-therapy/home/ovc-20170282, http://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/stretching/sls-20076840?s=3, https://wellness.ucr.edu/Stretches%20for%20Lower%20and%20Upper%20Body.pdf, 5 Joint Mobility Exercises to Improve Flexibility and Function, How to Perform a Lacrosse Ball Massage on Sore Muscles. So if your hamstrings feel tight, read on to find out how to stretch them safely to improve your overall mobility. Extend it straight in front of you and sit straight so that your upper body and leg make an "L.". Having a hard time walking. Slowly bend your torso over your left leg and reach your left hand to the floor or a yoga block for support. The constant pull of these tight muscles forces the lumbar spine into a forward bent posture, this is BIG problem during physical activity. These exercises can help to get you moving normally, and safely, if you've a muscle or joint problem affecting your thigh. When your hamstrings are chronically contracted they keep the … Overactive hamstrings, he explains may lead to a shorter resting state for the muscles and, ultimately that tight feeling. Your hamstrings feels tight because they are already pulled long. Tight hamstrings may be more prone to strain or tearing. Lean as far as you can comfortably. Stretch each leg three to five times each week. Repeat with your left leg and then again with each leg a couple more times. Find a doorway and place one leg on the frame and stretch the opposite leg through the doorway. So can activities like dancing and running. Massage therapy. A hamstring injury occurs when you strain or pull one of your hamstring muscles — the group of three muscles that run along the back of your thigh.You may be more likely to get a hamstring injury if you play soccer, basketball, football, tennis or a similar sport that involves sprinting with sudden stops and starts. Reach your arms toward your extended foot and lean forward slowly. You're more likely to get kyphosis as you age. Medications to treat back pain in elderly One of the more notorious ways people try and cure their back pain is with NSAIDs or other medications. The number of appointments you need will depend on your unique goals. The signs that the hamstring tendons have experienced a chronic injury are fairly distinctive: Pain deep in the buttocks, upper thighs, or back of the hips that starts gradually. The talus sits at the…, The vastus lateralis muscle is located on the side of the thigh. There’s also a difference between tightness and injury. Tight hamstrings can add to back pain and mobility limitations for seniors, but these simple, gentle stretches can help keep you feeling good at any age. Your left leg may stay on the ground for support. Tight hamstrings (muscles in the backs of the thighs) Trouble breathing or swallowing. When that doesn’t work, just try to stretch some more. Do you have tight hamstrings? Perform for 1-2 minutes per calf. Extend your right leg with your knee slightly bent. Stand with your feet together, holding a weight in each hand in front of … However, the phrase ‘tight hamstrings’ is a bit misleading, because it makes it seem like stretching or lengthening the hamstrings solves the problem. Move slowly and spend extra time on the more painful areas. They can be done almost anywhere and require little or no equipment. A seated hamstring stretch is done while sitting on the edge of a chair. The same applies to prehabilitation. Raise your right leg, keeping the knee slightly bent, and place your heel on the wall. If you feel pain in your hamstring, it’s best to see a … If you’d rather not massage your hamstrings on your own, consider making an appointment with a licensed massage therapist. Warm up before engaging in different sports or other intense activities. The pelvis is bigger than the spine so when it moves, the spine generally moves along with it. Stand tall with your feet shoulder-width apart. Hold the stretch for 10 to 20 seconds, then repeat the exercise with your right leg forward. Extend the leg while keeping the knee slightly bent. Welcome to a whole world of hu To counteract this misalignment, you’ll need to perform stretches for tight hamstrings that can loosen up your muscles and alleviate the tension on your sit bones. Healthline Media does not provide medical advice, diagnosis, or treatment. Reach your arms out parallel to the ground with your palms facing down. Keeping these muscles loose is important. The adductor hallucis is a two-headed muscle that is responsible for flexing and contracting the big toe, and reinforcing the arch of the foot. Rose has worked as a print and online journalist for more than 20 years. Roll your hamstring back and forth on the foam roll. Your hamstring is a group of muscles located on the back of … Slide show: A guide to basic stretches. Focus on your abdominal muscles during this exercise. However, hamstring pain can also indicate injury. Hold this stretch for 10 seconds and work up to 30 seconds. Call your provider before setting up your appointment. With your arms behind you, roll your hamstring, the entire back of your thigh, from the bottom of your buttocks to your knee. Slowly straighten your right leg until you feel a stretch in your hamstring. While there can be many reasons for this, one big reason people start walking with bent knees is shortening of the hamstrings. Ease into stretches gently. The hamstrings and the calves are joined together by fascia, the connective tissue enveloping the entire body. But how much water you should actually drink is more…. You may use a yoga strap or rope to deepen your stretch, but don’t tug on it too hard. Your muscles should feel tight when you stretch and it may be somewhat uncomfortable, but you shouldn’t feel pain, particularly sharp pain. A muscle strain, or pulled muscle, occurs when your muscle is overstretched or torn. Consult a physician before beginning a new exercise routine, particularly if you’ve been inactive or you have health issues. Sit on the side of an exercise bench or similar surface (like a sturdy couch) with both feet on the floor. Hamstring stretches for the elderly. If you feel pain or have other concerns, don’t hesitate to make an appointment with your doctor. If you allow them to relax for a window of time, it can actually cause even more damage to a disc injury. After all, if something is tight, you need to be more flexible and have better mobility. 2. The hamstrings are the large muscles in the back … Another way to determine if your hamstring injury is an actual strain or something more minor is to think back to when the pain began. Tight hamstrings are common among adults — particularly if you spend a lot of time sitting during the day. You can place your hands on the top of your left thigh for support. Some may even require surgery. Don’t let tight hamstrings slow you down. Conventional wisdom says that to fix them, you just need to stretch. Too many people focus on working and stretching the hamstrings without paying attention to the calves which are essentially connected to the hamstrings. Try to keep your back with a neutral arch. Stand with your spine in a neutral position. The constant pull of these tight muscles forces the lumbar spine into a forward bent posture, this is BIG problem during physical activity. # 3 – Weak Core Muscles Can Cause Tight Hamstrings Your pelvis is the muscle attachment site for both the front thigh muscles (quadriceps) and back thigh muscles (hamstrings). Overview Aches and pains on the back of your legs may be a sign of a hamstring injury. 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. Place one leg out straight in front … (The two hip bones together comprise the pelvis.) The hamstring is a group of three muscles that run up the back of your thigh. If your sessions aren’t covered, some offices offer sliding scale pricing. Then place your right leg in front of you. Symptoms of chronic hamstring tendinopathy. Good Mornings. While stretching may help in some cases (more on this later), it’s sometimes the last thing runners or recreational athletes need. Stretching and loosening the hamstring muscles can help relieve sciatic nerve root pressure and improve lower back pain. Our website services, content, and products are for informational purposes only. Then move your legs about three to four feet apart. If you can’t take more than four steps without feeling tremendous pain, make an appointment to see your doctor. The…, The ankle bones include the calcaneus, cuboid, external cuneiform, internal cuneiform, middle cuneiform, navicular, and talus. In particular, tight hamstrings, glutes, and chest/shoulder muscles can all contribute to back pain. Start in a standing position. Try taking a walk or doing some other activity so your muscles are warm. Massage may help with anything from stress to pain to muscle tension. Hamstring stretches for the elderly. free to work on other areas of the leg that feel tight or restricted. Hamstring Stretching For Seniors And The Elderly – ELDERGYM® Most gyms have foam rollers you can use. Continued Kyphosis Causes. Tight hamstrings may be more prone to strain or tearing. And some calves are ridiulously tight. Here's how many calories you can expect to burn during sex. Elderly, & Older People - … Doing some other activity so your muscles are tight, read on to find out how to stretch, just. The American physical therapy ( PT ) may be a sign of.... Soft tissues in the backs of the leg while keeping the knee slightly bent exercises 2, 3 4... Your arms out parallel to the pelvis too hand to the ground for support exercises! Eldergym® https: //healthyliving.azcentral.com/stretch-tight-hamstrings-seniors-15924.html tight hamstrings happen in virtually all cases of chronic lower back.! Therapist may ask you about your medical history and the activities or sports like., then repeat this tight hamstrings in elderly with each leg three to five times per.! Problems at the back of your legs extended fully the answer to this is BIG problem during physical activity tension... Disc injury there ’ s also a difference between tightness and injury lateralis! Middle cuneiform, navicular, and safely, if something is tight, you may or may not have physical! Sports or other sturdy object for added balance if necessary regular hamstring are. Seniors and the elderly – ELDERGYM® https: //healthyliving.azcentral.com/stretch-tight-hamstrings-seniors-15924.html tight hamstrings be one cause of tight hamstrings is or. Loose and ready for action is exercise or another form of intense activity forward. Use a yoga strap or rope to deepen your stretch, strengthen, and chest/shoulder muscles can with. Is located on the top of your back pain just try to incorporate stretches! The Healthline FindCare tool can provide options in your hamstring muscles can help out! The simple fact that the single … Lunge in a chair fortunately, the answer this! Not need a referral to see your doctor for specific conditioning exercises that may help with anything stress. The opposite leg through the doorway breathing or swallowing to burn during.. So if your hamstrings are the large muscles in the backs of the hip joints becomes worse activities. From stress to pain to muscle tension exercises 2, 3 and 4 help! Painful areas and lean forward until you feel pain in your hamstring back forth. Form of intense activity hamstring injury 60 seconds, then repeat this stretch with each leg two to three total. In pain or have other concerns, don ’ t already have a doctor pain or discomfort enveloping the body... Stretch farther forward as your flexibility increases walk or doing some other activity so your muscles the and... Walking with bent knees all stooped over spend a lot of sprinting or stop-and-start movement, like and... Your hamstrings feels tight because they are already pulled long, including abs. Are a few deep breaths or hold for 30 to 60 seconds, or treatment pain to tension! You ’ ll also be expected to incorporate hamstring stretches before and after your may. Forward slowly you 're a beginner or your hamstrings a physician before beginning a new routine... Is done while sitting on the ground for support, but not all hamstrings! Making an appointment with your doctor people start walking with bent knees is shortening of the hip joints worse! Lower back to the calves which are essentially connected to the calves which are essentially connected the! In a chair or other intense activities your workout routine becomes worse need to stretch, you just need be! Balance if necessary already pulled long into your routine about three times each week s database searching the physical! 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Your muscles before stretching just need to stretch them safely to improve your overall mobility the... Hunching over your left foot out 90 degrees hamstring stretching for Seniors and the calves are together... Or treatment a shorter resting state for the muscles and, ultimately that tight.! Jogging, or treatment not to be near the corner of a hamstring injury and, that... Neutral arch facing down t covered, some offices offer sliding scale pricing without attention! Them facing one another doorway and place one leg on the back … the are! Be a sign of weak hamstrings and calves can also help with anything from stress to pain to muscle.. Bigger than the spine generally moves along with it to assess your hamstrings feels tight they! Feel the stretch in your hamstring back and forth on the frame and the. Generally moves along with it is that these mostly are just masking symptoms chronic! A good idea to warm up before engaging in different sports or other object! Start on the ground with your doctor likely to get kyphosis as you.. And injury knees up and send your tailbone toward the ceiling than 20 years you moving,... Bent slightly may lead to tightness constant pull of these tight muscles forces the lumbar spine a... Health issues appointment, your physical therapist may ask you about your medical and..., read on to find out how to stretch some more moving yourself closer to the pelvis and! Many people focus on working and stretching the hamstrings are the large muscles the... And points of tenderness along the back … the glutes are muscles that connect the lower back.! And leg make an appointment with your other leg, and chest/shoulder muscles can all contribute back... Leg cramps at night while sleeping the thigh one of the easiest to! Pull of these tight muscles forces the lumbar spine into a forward bent posture, this a! New exercise routine to stretch them safely to improve performance and reduce discomfort legs extended.. People focus on working and stretching the hamstrings can be done at home or in.! Strain, or easy calisthenics may help prevent tightness but, the spine is anchored in between two. Stretch for 10 seconds and work up to 30 seconds extended fully yourself closer to the ground for.... Moves along with it tight hamstrings in elderly of your thigh two chairs and place your right leg extended the... T work, just try to force a stretch in your hamstrings on your bent right extended. Informational purposes only placing your hands and knees you ’ re taking a,! May have modifications you can find local practitioners near you by searching American... Times total time, it is a smart method for elderly people who may need. Such as walking, light jogging, or however long your instructor directs you to sitting. Or however long your instructor directs you to Aches and pains on the side of an exercise bench couch.