Hamstring Stretch: Stretching Hamstring using Chair



How to Do a Wall Hamstring Stretch

Steps

Getting in the Starting Position

  1. Lie on your back as close as possible to a wall.Your hips should be at a right angle, with your legs perpendicular to the floor against the wall and the bottoms of your feet facing the ceiling. Your arms should rest at shoulder level and your head should lie flat.

Performing the Exercise

  1. Keeping your legs straight, draw your toes and the tops of your feet towards you.Tighten your thigh muscles more if you can, but don't let your back rise off the floor.
  2. Hold this position (legs up, feet stretching) for the duration of the exercise.Make sure, however, that you don't overexert yourself.

 Frequency

  1. Do this exercise for 1 to 1½ minutes at a time.
  2. In order to start seeing/feeling results, aim to do 10 minutes 3 days a week for 6 weeks.For faster results, increase the number of minutes/times per week you do this exercise.

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  • The benefits of these exercises are increased strength and flexibility in your hamstrings and other leg muscles.
  • For a wall hamstring stretch with femur rotations, simply place your legs further apart and rotate them towards each other rather than towards you.
  • To make this exercise less challenging you can always move yourself away from the wall or lift up your backside to tolerate it better.





Video: Exercise for Runners and Walkers: Hip Flexor, Hamstring, Piriformis, and Heelcord Stretch

How to Do a Wall Hamstring Stretch
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Date: 09.12.2018, 05:01 / Views: 41274


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