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Exercises for hamstring strains STRETCHING AND STRENGTHENING EXERCISES


HAMSTRING STRETCH WITH CHAIR Place your ankle on a chair with a relaxed foot and gently lean forward until you feel a stretch in the hamstring area. Place your hands on your thigh, do not lean on your knee joint. Hold each stretch for 20-30 seconds.


SETS REPS 1


8


HAMSTRING STRETCH IN DOORWAY (LYING DOWN) Lie on your back through an open door with your hips just in front of the door frame. Slide your leg up the frame until you feel a stretch. Hold for 20-30 sec- onds.


SETS REPS 1


8


GLUTEUS AND UPPER HAMSTRING STRETCH Sit on the floor, bend your knee and and bring your ankle across your body until you can feel a stretch in your buttocks. Hold for 20-30 seconds.


SETS REPS 1


8


STANDING HAMSTRING STRETCH Stand with one leg in front of the other. Bend the knee of the back leg and keep the knee of the front leg straight. Place your hands on your thigh (not your knee) and lean forward to feel a stretch in your hamstrings. Hold for 20-30 seconds.


SETS REPS 1


8


The information contained in this article is intended as general guidance and information only and should not be relied upon as a basis for planning individual medical care or as a substitute for specialist medical advice in each individual case. To the extent permissible by law, the publisher, editors and contributors accept no liability for any loss, injury or damage howsoever incurred (including negligence) as a consequence, whether directly or indirectly, of the use by any person of the contents of this article.


STEP UPS Step up onto a step and then step back down again. Repeat on both legs.


SETS REPS 3


15


HAMSTRING FLEXION (STATIC) Lie face down and begin by trying to bring your heel to your bottom against the resistance of your therapist (i.e. your leg remains static). Progress by including movement and then building up to adding a resistance band as seen in the picture.


SETS REPS 3


10


HAMSTRING FLEXION WITH BALL IN PRONE POSITION Lie face down with a stability ball held in place between your lower legs by your ankles. Bring your heels to your buttocks and then straighten your knees so they extend towards the floor.


SETS REPS 3


15


HAMSTRING FLEXION WITH BALL IN SUPINE POSITION Lie on your back with your heels resting on top of a stability ball and your hips and knees at 90o


. Keeping your heels on


the ball, push the ball away from you and then back towards your buttocks.


SETS REPS 3


15 Produced by


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