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Recovering from a hamstring strain requires proper exercises to restore flexibility, strength, and mobility. Gentle stretching and strengthening exercises help prevent re-injury.
Sit with one leg extended, reach toward your toes, and hold for 20 seconds. This improves flexibility and reduces muscle tightness in the hamstring.
Place one foot on an elevated surface, lean forward slightly, and hold for 20 seconds. This gently stretches and lengthens the hamstring muscles.
Sit on a chair with resistance bands around your ankles. Pull your feet back to engage your hamstrings and strengthen the muscles safely.
Lie on your back, bend your knees, and lift your hips. This strengthens the hamstrings and glutes, improving stability and reducing strain.
Lie down and slide your heel toward your glutes, then extend back. This controlled movement helps rebuild strength and range of motion.
Balance on one leg and hinge forward slightly while keeping your back straight. This enhances hamstring strength and stability.
Kneel on a soft surface and slowly lower your body forward while engaging your hamstrings. This builds muscle endurance and strength.
Use a foam roller under your hamstrings and roll gently. This helps relieve tension, increase blood flow, and promote faster recovery.
Consistently performing hamstring exercises improves flexibility, strength, and stability. Proper rehabilitation prevents re-injury and ensures a quicker return to physical activities.