What do you think are the best methods of hamstring stretches for seniors? In this article from humanhealthmag, we would like to introduce some stretching movements suitable for the elderly. As we said in the article quad stretches for seniors, stretching is very useful for the elderly. In general, the benefits of sports and physical activity are very important for people of any age. But is doing sports activities safe for the elderly? According to the statement of the American Academy of Family Physicians, almost all older adults can exercise according to their condition.
In fact, regular exercise prevents chronic disease, improves seniors’ mood, and reduces the likelihood of injury. With increasing age, the repair process in the body slows down, but suitable exercises for people over 60 reduce stress and the risk of serious diseases. In fact, for most people, the benefits of regular exercise far outweigh the risks. Also, many medical conditions can be improved through exercise for the elderly, including Alzheimer’s disease, other forms of dementia, heart disease, diabetes, constipation, high blood pressure, and obesity. In the following, we will get to know the stretching movements suitable for the elderly.
Introducing Hamstring Stretches for Seniors
Hamstring muscles start from the bottom of the pelvis and continue along the thigh to the back of the knees. This muscle group plays a part in keeping the pelvis in the correct alignment. Hamstrings are among the muscles that are connected to both the pelvis and the leg bone and help to bend the knee and move the pelvis. Excessive stiffness of these muscles leads to back, knee and leg pain. In this section, we will discuss hamstring stretches for seniors.
The spine is located between the two pelvic bones in the waist. These two bones together form the pelvis and the pelvis and lumbar spine move together. The contraction of the hamstring muscles will tilt the pelvis in the posterior part or the tip of the coccyx, which extends downward towards the back of the thigh. The pelvic muscles, including the hamstrings, have the ability to change and sometimes correct the position of the pelvis. Excessively tight hamstrings lead to back pain because the muscles are chronically contracted and pull the pelvis down.
In this situation, the natural arch of the back is straightened and the back muscles are overstretched or weakened. When the pelvis is not in the correct alignment and is not properly supported by the muscles, you are likely to experience back pain. Chronic stiffness of the hamstring muscles also contributes to other back problems. Regular hamstring stretching helps reduce back pain and prevent symptoms. Be careful not to lean forward too much when doing these stretches. Hold each stretch for about thirty seconds at a comfortable level. You should feel the stretch, but you shouldn’t be in pain.
Some Stretching Movements For the Hamstring Muscles
In this section, we introduce some hamstring stretches for seniors. The main types of these movements are as follows:
- Touching the toes: Touching the toes is one of the ways to stretch the hamstrings. While standing, bend forward from the hips and try to touch the toes with the fingers. You need to move the sit bones up. This will stretch the hamstring muscles. Make sure the hips are directly over the legs and not behind the legs. This mistake makes stretching less effective.
- Back hamstring stretch: Lie on your back and lift one leg straight. This movement is often performed in yoga and fitness clubs. Stretch and release the hamstring muscles. The ultimate goal is to lift the leg so high that you can touch the toes. With repetition, you may even be able to bring the straight leg to the head. But you don’t need to go that far to do this exercise correctly.
- Back Hamstring Stretch for Beginners: Not everyone can touch their toes when doing this exercise. no problem If you still have stiff muscles, try one of these methods. Put a band or belt around the leg. If you can’t touch your toes, use a band to pull your foot up to your head. Also, instead of the toes, you can take a part of the lower leg. As you can see above, just take whatever part you are comfortable with. Bend the opposite leg to help stabilize and align your upper body as you stretch.
- Standing hamstring stretch: There are reasons why you might feel uncomfortable when you lie down and get up from the floor. For example, you may be pregnant or injured or in pain. In such a situation, try stretching the hamstrings of one leg. You can do this movement while standing. Extend one leg outwards and keep the back straight. Bend at the hip and bring the chest towards the thigh. In this case, the knee of the opposite leg is bent. Go only as far as there is no pain, pressure or vibration. If you need additional support, use a sofa or a wall.
Benefits of Hamstring Stretches for Seniors
In general, hamstring stretches for seniors are very important. A healthy body fights infection and disease more easily and quickly. If a person exercises regularly, even if he gets sick, his healing process will happen faster. Other benefits of exercise for the elderly are as follows:
- Better respiratory and cardiovascular performance: Sports activities for the elderly frequently reduce the risk of heart disease and lower blood pressure. Strong lungs and airways and a healthy cardiovascular system allow the body to function properly and more efficiently, eliminating any invaders that can make us sick.
- Strong bones: Exercise prevents bone loss. Higher bone density reduces the risk of osteoporosis and the risk of fractures. As men age, they lose some of their bone mass. Postmenopausal women are also very susceptible to osteoporosis and can lose as much as 2% of their bone mass each year. Research conducted at Tufts University shows that strength training can dramatically reduce bone loss, restore bones, and contribute to better balance and fewer fractures. Exercise also helps control joint swelling, sciatica, and pain associated with arthritis.
- Improving the function of the digestive system: exercise for people over 60 years of age, if done regularly, helps to strengthen the metabolism and causes better removal of waste materials from the body and health of the digestive system. Physical activity is an excellent treatment for people who suffer from constipation and also reduces the risk of death from colon cancer and diabetes.
- Protecting against chronic conditions: Physical activity reduces the risk of developing serious diseases and can actually minimize some symptoms after certain conditions develop. For example, exercise is important for helping people with conditions such as dementia and Parkinson’s disease to maintain balance and coordination and to develop functional independence.
Concluding Remarks
In this article, we introduced some hamstring stretches for seniors and the elderly. As we said above, if the hamstring muscles are too tight, you will probably suffer from back pain. Stretching these muscles helps to reduce and prevent this pain. In general, exercise can help prevent Alzheimer’s disease. But new studies show that aerobic exercise in particular may slow the contraction of the hippocampus, helping the part of the brain that deals with memory.
A new study conducted at Rush University Medical Center also found that active older adults may retain more of their cognitive abilities than less active individuals. Even if they have brain lesions or biomarkers associated with dementia. If an elderly person has or is at risk of developing dementia, exercise is an excellent, non-pharmacological way to improve well-being and reduce challenging behaviors in elderly people with dementia. The important thing is to find exercises that are fun and safe for their ability level.
FAQs
Which Muscles Are the Hamstring Stretch Suitable for?
Stretching the hamstring increases the flexibility of three muscles on the back of the thigh named semimembranosus, semitendinosus and biceps femoris. These muscles, which are located between the hip and knee joints, are responsible for the following movements:
- knee bend
- Rotation of the leg when bending the knee
- Bending the pelvis and keeping the upper body still
What Are the Benefits Of Hamstring Stretching?
Hamstring muscles are constantly contracting without stretching. This contraction occurs when the core muscles cannot keep the pelvis stable. This situation leads to stiffness and increased risk of hamstring strain. Stretching exercises will help:
- Hamstring injury prevention
- Increase joint flexibility
- Improve body posture and stability
- Improve performance
Do Hamstring Stretches Relieve Back Pain?
If the hamstring muscles are tight, maybe try to use the lower back instead of the pelvis to perform the movements. If you regularly do stretching exercises for the hamstring muscles, the pelvis will take over the responsibility of bending and straightening the upper part of the body and can better keep the center of the body stable.
Do Hamstring Stretches Relieve Knee Pain?
The tightness of the hamstring muscles affects the movement of the quadriceps and puts extra pressure on the tendon that connects the quadriceps to the knee. Stretching before exercise helps prevent injury and reduces knee pain by transferring force to the hamstring muscles to bend the knee.