Q:I am 64 years old with knee problems and know that healthy hamstrings are important. I do a lot of bicycling, but could you elabo- rate on exercises for the hamstrings?— M. Miller, Denver
A: The hamstrings are the muscles on the back of the thigh between the knee and the butt. They are part of the system that allows the hip joints to extend (standing up) and the knee joints to flex (walking, running and cycling). This muscle coordinates with the butt muscles (gluteus maximus, medius and minimus) and the lower back (lumbar spine) to allow most of our daily functional movements.
You can perform a simple exercise, the “bridge,” at home without equipment:
1. Lie on your back on a firm surface with knees bent and both feet flat and arms at your side, palms of the hands facing down.
2. Tighten your abdominal and butt muscles as you press your feet into the floor, squeezing your butt muscles.
3. Raise your butt and lower back off the floor about 3 inches until the knees, hips, and chest are all in line. Hold for a count of five. Repeat 10 times. Work up to a count of 10 seconds, times 10 repetitions.
For the best results, however, I highly recommend the purchase of an exercise ball. There are many companies out there that sell this item, but for safety and durability, I recommend purchasing a ball that is burst-resistant.
Ball Dynamics (balldynamics , 1-800-752-2255) sells the original burst-resistant FitBall, which was introduced to the United States in the 1960s. It also provides instructional materials for yoga and Pilates, activities that would also be very helpful to you.
Another good resource for equipment and instruction is Perform Better (perform , 1-888-556-7464).
The Sports Injury Bulletin () recommends the following exercises. Pictures of these can be found on the instructions enclosed with your FitBall:
1. The hamstring bridge. Lie on your back, arms out to the side. Your heels are up on the ball. Place your heels about hip-width apart. Push your heels down into the ball and raise your hips until they are as high as they can go while keeping the shoulders on the floor. Lower your hips until they are just off the floor and repeat.
2. The leg curl. The start position is the high hip position of the bridge exercise. Keeping your hips high, roll the ball toward you, bending your knees. Then, roll the ball back out, extending the knees. Perform this leg curl movement with the hips high throughout.
3. The hip lift. Lie on your back, arms out to the side. The soles of your feet are on the ball and your knees are slightly bent. Feet should be hip-width apart. Push down into the ball and lift your hips as in exercise one. Lower down until your hips are just off the floor and repeat.
Exercising with an unstable device like an exercise ball will force your core muscles (back, abdominals, gluteus) to work together, thus benefiting strength and stability for the lower back, hips and hamstrings.
It would also be beneficial for you to schedule an appointment with a physical therapist or physiatrist (a medical doctor who specializes in physiotherapy) for a more in-depth diagnosis of your hamstrings and knees.
Linda J. Buch is a certified fitness trainer in Denver; linda@ljbalance.com.
