How to Strengthen the Hamstring: Knee Flexion Exercise for Seniors

It is important for seniors to stay flexible and strong. By strengthening the hamstring with the knee flexion exercise explained below, you will help avoid hamstring strain. You'll be able to maintain your flexibility and strength, which will help reduce the risk of injury.

Instructions

1. Stand about 1 foot behind a straight-back chair. A dining room chair is perfect for this. Make sure the chair back is high enough that you don't have to slump over to comfortably place your hands on it. With your hands on the back of the chair, place your feet a little bit less than shoulder-width apart.

2. Lift your left foot off the floor behind you to the count of 3. Lifting from the knee, keep your knees parallel with each other. Hold for a second, then lower your foot to the count of 3. Do about 8 to 15 repetitions.

3. Repeat the exercise with your right leg, after you complete the set with your left leg. Do 8 to 15 repetitions of this knee flexion exercise.

4. Rest for 2 to 3 minutes and repeat the knee flexion exercise, doing 2 to 3 sets with each leg.

5. Stop if you begin to feel discomfort of unbalance. It may be helpful to reduce the number of repetitions in each set and increase them as you get stronger.

Tips & Warnings

• Stand straight, keeping a good posture and hold your abdominal muscles tight.