Hamstring Stretch | Standing Hamstring Flexibility Exercise for Older Adults

The hamstring stretch is a standing exercise that lengthens the muscles at the back of the thigh.
It helps older adults improve walking comfort, reduce stiffness, and bend forward safely, while also supporting balance and posture.
Using a chair for support makes this stretch safe and accessible.

How to Do the Hamstring Stretch Safely with Chair Support

INSTRUCTIONS:

  • Stand tall beside or behind a sturdy chair and hold onto the backrest with one hand for support.

  • Step one leg slightly forward, keeping it straight with your heel on the ground and toes pointing up.

  • Bend your back knee slightly while hinging forward at the hips.

  • Keep your back straight and chest lifted as you lean forward until you feel a stretch along the back of your straight leg.

  • Hold the stretch for 20–60 seconds, then switch legs.

TIPS:

  • Keep your front leg straight but not locked.

  • Lean forward from your hips, not your waist.

  • Avoid rounding your back or shoulders.

  • Breathe deeply and steadily, relaxing into the stretch.

MUSCLES STRETCHED:

  • Hamstrings (back of thigh in the front leg)

  • Calves (mild stretch)

  • Lower back (light stretch)

BENEFITS:

  • Relieves tightness in the hamstrings and calves.

  • Improves flexibility for walking, bending, and climbing stairs.

  • Reduces risk of hamstring strain.

  • Supports better posture and mobility in daily activities.

BEGINNER VERSION:

  • Take a smaller step forward so the stretch is lighter.

  • Hold for a shorter time (10–20 seconds) before building up.

  • Keep both hands on the chair for extra stability.

  • Perform the seated hamstring stretch.

PROGRESSION OF EXERCISE:

  • Increase the forward hinge slightly to deepen the stretch.

  • Hold closer to 60 seconds as flexibility improves.

  • Add a gentle ankle movement (pointing and flexing the toes) in the straight leg.

  • Combine with the Calf Stretch for a full back-of-leg routine.