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As many of us enter another week of staying at home, we understand that you may feel stir crazy and forget good habits such as exercise and stretching. At the Bone and Joint Institute, we want to always be a resource to help you stay healthy, and our wonderful Rehabilitation Services team has compiled some useful stretches help relieve tension and stress.

Below are three different hamstring stretching techniques with instructions and videos for each stretch:

Option 1:

  • Lie flat on your back, and use your hands to pull your knee until aligned with your hip.
  • Gently, try to straighten or extend your knee until you feel a stretch in the back of your thigh.
  • Hold for 30 seconds.
  • Rest, then repeat three times on each side.
 

Option 2:

  • Sit upright on your bed or your couch with one leg extended.
  • Keeping your back as straight as you can, lean forward until you feel a stretch in the back of your thigh, with your chest facing the extended leg.
  • Hold for 30 seconds.
  • Rest, then repeat three times on each side.
 

Option 3:

    • Standing, place your heel on a step or curb, keeping your knee and back straight.
    • Lean forward at the hip until you feel a stretch in the back of the thigh.
    • Hold for 30 seconds.
    • Rest, then repeat three times on each side.
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We hope these stretches help you stay healthy and active from home. If you’ve tried the stretches above and are experiencing pain, you can call our office at (615) 791-2630 or schedule an appointment online with one of our physicians. Telemedicine is also available at this time for our established patients. For more information on our response to COVID-19, please visit our website at https://boneandjointtn.org/covid-19/.