How to Perform a Seated Hamstring Stretch after Hip and Knee Replacement Surgery
The hamstrings are a group of muscles on the backs of your thighs. It is important to stretch these muscles because they can become tight after hip or knee replacement. This stretch is also used during warm-ups to get your muscles ready for other exercises. There are a few ways to perform a hamstring stretch. It is important to try to relax during stretching exercises. Do not hold your breath. Instead, focus on taking slow deep breaths while trying to stretch a little bit further. Remember to keep your toes pointed towards the ceiling at all times. Please check with you surgeon and physical therapists before attempting this stretching exercise.
1. Begin by sitting in a hardback chair, prop you leg on a stool or chair directly in front of you
2. While keeping your back straight, slowly reach for your toes while at the same time keeping you knee straight (you will feel a stretch along the muscles in the back of your thigh)
3. Try to hold the stretch for 30 seconds
4. Slowly return to the starting position
This exercise should be performed on both legs:
3 sets | 1 repetition | 30 second hold