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Seated Hamstring Stretch | Hamstring Flexibility Exercise for Older Adults

The seated hamstring stretch is a chair-based exercise that lengthens the muscles at the back of the thigh. It helps older adults improve flexibility for walking, bending, and standing, while also reducing stiffness and supporting better posture.
This stretch is safe and accessible, especially for those who may find standing stretches difficult.

How to Do the Seated Hamstring Stretch Safely

INSTRUCTIONS:

  • Sit tall in a sturdy chair, toward the front of the seat.

  • Extend one leg straight out in front of you with the heel on the floor and toes pointing upward.

  • Keep your other foot flat on the floor for support.

  • Place your hands on your thighs or the chair for balance.

  • Slowly hinge forward from your hips (not your waist), keeping your back straight, until you feel a gentle stretch in the back of your extended leg.

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

TIPS:

  • Keep your chest lifted. Avoid rounding your back or shoulders.

  • Only lean forward as far as is comfortable.

  • Keep your extended leg straight but not locked at the knee.

  • Breathe deeply and steadily, relaxing into the stretch.

MUSCLES STRETCHED:

  • Hamstrings (back of the thigh)

  • Calves (mild stretch)

  • Lower back (light involvement)

BENEFITS:

  • Relieves tightness in the hamstrings and calves.

  • Improves flexibility for walking, bending, and daily activities.

  • Reduces risk of hamstring strain.

  • Provides a safer option for those who find standing stretches difficult.

BEGINNER VERSION:

  • Place your heel on a small step or cushion instead of fully extending the leg.

  • Lean forward only a little to begin.

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

PROGRESSION OF EXERCISE:

  • Lean further forward from the hips for a deeper stretch.

  • Flex the ankle (toes toward the ceiling) to stretch the calf as well.

  • Hold closer to 60 seconds with slow, steady breathing.

  • Combine with the Seated Calf Stretch (using a band or towel) for a full back-of-leg stretch.