A sitting exercise routine is ideal for senior citizens and people with physical limitations. Your hamstrings are located on the backs of your thighs. Strengthening the area improves hip extension and knee flexion, making exercise and many day-to-day activities easier to perform while reducing the risk of injury. Many moves that target your hamstrings can be done while sitting down, making them ideal additions to your workout.


Hamstring exercises stretch the muscles in your thigh, increasing flexibility for other activities. They also warm up your muscles before a workout, which gets the blood flowing to the area and reduces the risk of an injury to your hamstrings. Even if you don't get around well, seated hamstring workouts help prevent muscle imbalances, which often lead to injuries. If you are temporarily off your feet, a hamstring workout prevents muscle atrophy and prepares you for a return to a typical activity level. Lean muscle mass, in your hamstrings and throughout your body, boosts your metabolism, enhancing calorie burn and helping you control your weight, whether you have to be seated for long periods of time or not.


Warm up your hamstrings before a workout to prevent injuries and prepare your thighs for exercise. Light walking or marching in place for several minutes are good choices. After your warm-up, proceed with each of your seated hamstring exercises. Do at least one set of eight to 12 repetitions of each exercise and add sets as you gain strength and endurance. Following your workout, cool down with another light walking or marching session. This helps your muscles return to normal functioning and prepares your body for a return to regular movement.


The seated hamstring stretch is the ideal move because it targets your hamstrings primarily rather than secondary to other muscles. To do the move, sit on the edge of a chair, left leg straight and right knee bent. Bend over, reaching for your left toes with your left hand. Hold the position for 30 seconds and repeat on your right leg. This move can also be done by sitting on the ground with both of your legs extended in front of you. Lean forward and reach for both feet with your hands. Hamstring contractions are another good choice. Sit on your chair, legs straight out in front of you. Raise your toes, but keep your heels on the floor. Hold the position for 10 seconds, rest and repeat.


Seated hamstring stretches aren't limited to people with physical problems. Anyone can benefit from including a seated hamstring workout in their routine. You'll increase flexibility and strength to the backs of your thighs, which increases performance during other types of exercise. Aim to work your hamstrings at least two or three times per week for the most benefit.

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