Sunday, November 16, 2014

Home exercises to Strength Hamstring Muscles

hamstring musclesStrengthen 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 
Pelvic floor exercises


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
   
Hamstring curls

3- Classic Jump
jumping active with knees flexion and extension can increase the contraction of hamstrings muscles  
Classic Jump

4- Walling lunges exercise 

Walling lunges exercisetake 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 comments:

  1. 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.

    Zach | http://www.komanorthopedics.com

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  2. 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.
    Jenn | http://si-pt.com

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  3. 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

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  4. My 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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  5. Hey very nice blog!! Man you have done the Amazing efforts to make this blog... I will surely bookmark your blog. physiotherapy

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  6. Great 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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  7. great info share in this post thanks for it
    this home exercises very helpful for our body..
    keep sharing............
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  8. 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.

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  9. Myofascial 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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