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HAMSTRING
Hamstring Curl

1. Place your left foot through a loop of rubber tubing, and step on it.

2. Wrap the other end of the loop around your right leg, so it's just above your right heel.

3. Stand tall with your stomach muscles gently pulled in. Rest one hand on a railing, wall, or the back of a chair for balance.

4. Exhale as you slowly raise your right heel up and back toward your butt. Keep your foot flexed through the full range of motion.

5. Pause and take a breath. Then inhale as you lower your foot to the floor. Repeat 8 to 10 times. This is 1 set.

6. Repeat the hamstring curl with your left leg.

TIPS

As you lift your leg, stand tall without wobbling or leaning.

Don't rush through the movement. Go slowly to isolate the hamstring.

If you concentrate on squeezing your hamstring, you can create your own resistance without the band. If that feels too easy, add a very light ankle weight (half a pound is probably plenty).

Don't hold your breath. Exhale through your mouth when you lift and inhale through your nose when you lower your foot. This helps deliver oxygen to your muscles. It also helps you get into a rhythm, so you're not working too fast or too slow.

 

 

HAMSTRING
Hamstring Stretch

1. Lie on your back with both knees bent and your feet flat on the floor.

2. Grasp your right leg behind the knee and extend the leg.

3. Slowly bring your foot toward the ceiling, keeping your lower back and butt flat on the floor.

4. When you feel a stretch along the back of the thigh, pause for 30 to 40 seconds (or longer), then bend your leg and slowly lower your foot to the floor.

5. Repeat with left leg.

TIPS

Wrap a towel or bathrobe tie around the back of your knee and hold both ends as you stretch.

 

 

 

Related Links: biceps | butt/quads | calf | hamstrings | lower back | pecs | shoulders | thighs | triceps | upper back

 

 

Last Modified Date: 11/30/2000