Hamstring Stretch
Stretching keeps you flexible and improves your range of motion, or how far you can move your joints in certain directions. It also helps you lower your odds of pain and injuries.
Always warm up with a 5-minute walk first. Lie down when you’re ready to stretch your hamstring. Loop a bed sheet around your right foot. Use the sheet to help pull the straight leg up. Hold for 20 seconds, then lower the leg. Repeat twice. Then, switch legs.
Straight Leg Raise
Build muscle strength to help support weak joints.
Lie on the floor, upper body supported by your elbows. Bend your left knee, foot on the floor. Keep the right leg straight, toes pointed up. Tighten your thigh muscles and raise your right leg.
Pause, as shown, for 3 seconds. Keep your thigh muscles tight and slowly lower your leg to the ground. Touch and raise again. Do two sets of 10 repetitions. Switch legs after each set.
Pillow Squeeze
This move helps strengthen the inside of your legs to help support your knees. Lie on your back, both knees bent. Place a pillow between the knees.
Squeeze your knees together, squishing the pillow between them. Hold for 5 seconds. Relax. Do two sets of 10 repetitions. Switch legs after each set.
Too tough? You can also do this exercise while seated.
