Musculoskeletal
Home exercises to Strength Hamstring Muscles
Strengthen the hamstring muscles is important
for everyone that to improve the muscle activities with a
good Rang Of Motion (ROM) here is light point for Hamstring anatomy : Hamstring
muscles at the back upper leg, Its group of three muscles that is : A- Semitendinosus, B- Semimembranosus, C- Biceps
femoris.
those muscles works together to form knee flexion at the
most and it have other association movement like rotation,
abduction or adduction
Home exercises to strength hamstring
1- Pelvic floor exercises
just lying supine with knee flex lift
your Pelvic off the floor
2- Hamstring curls
lying in pron position on a bed, table or on the floor and
use Elastic band or and weight for resistance and increase the weight
to increase difficulty
3- Classic Jump
jumping active with knees flexion
and extension can increase the contraction of hamstrings muscles
4- Walling lunges exercise
take a long step forward and get your truck down
to form 90 degree at both knees then hold position number 2 about one minute or
less as much as you can tolerate then back to straight position you can increase
the difficulty of this exercise by carry weight in your hands
20 التعليقات
I will have to keep this in mind when I hurt my hamstring again. I feel like it is good to know what to do to get your injured extremity back into shape. I can't wait to start working in physical therapy. I think it will be really fun to help people gain back their range of motion.
ReplyDeleteZach | http://www.komanorthopedics.com
Thank you so much! I know I need to stretch better, but I don't have any equipment. My hamstrings always seem to be sore or painful, but I didn't know what to do other than stop exercising. Maybe incorporating these stretches and seeing a physical therapist will help.
ReplyDeleteJenn | http://si-pt.com
We've all seen the sports stories of how someone pulled a muscle. Something like that could of been prevented if they did proper stretches before hand. My friends and I play a lot of basketball so we know how important it is to stretch out before the games. If we didn't then we would be limping a lot. Luckily if we were to pull something, there is a physical therapist that we could go to. http://www.bronxphysicaltherapyandrehab.com/Injury-Rehabilitation-Bronx-NY.html
ReplyDeleteMy son was training for football this year, and during that training, he actually pulled his hamstring. We were able to take him to a physical therapist, and he was able to help him out a lot. But he wanted him to go home and constantly be working it out. I wanted to look up some different exercises he could try out. So I really appreciate these different exercises and how you posted pictures with them so I know what they are supposed to look like. http://stlukesonline.org/magic_valley/specialties_and_services/rehabilitation/adult_outpatient.php
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ReplyDeleteGreat advice that patients can utilize at home! Some of these exercises can even help the hips. Many of our patients find it difficult to fully stretch their hips so we recommend a variety of exercises that work for chronic hip pain. Hip exercises include lunges and other simple stretches.
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ReplyDeletethis home exercises very helpful for our body..
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I want to try these suggested exercises to strengthen the hamstring. I like how simple they look like, very easy to follow. Thank you for sharing your insights and knowledge as a Physiotherapist. For easier access, I'm sharing this website http://www.healthybodiesphysiotherapy.com.au/ for more health tips.
ReplyDeleteMyofascial release is a particular type of sports physical therapy, which focuses on managing myofascial pain. This type of pain is chronic and affects the fibres that surround the muscles in the body. Often, patients experience pain that seems to be caused by certain “trigger points” everywhere in the body. During sports physical therapy Therapy NYC , a patient’s physical therapist applies pressure to the tissues to loosen the tissue and reduce tension which sequentially reduce pain.
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