Sitting ham curl exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Sitting ham curl )

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Name of exercise  AROM knee flx uni sit
Other names of exercise Sitting ham curl
Description of exercise The sitting ham curl exercise is a strength training exercise that primarily targets the hamstring muscles in the back of the thigh. It can be done using a machine or with resistance bands. To perform this exercise, sit on a bench or chair with your feet flat on the ground and your knees bent at a 90-degree angle. Place the resistance band or machine strap around the back of your ankles. Slowly bend your knees and bring your heels towards your buttocks, squeezing your hamstrings. Hold for a second and then slowly lower your feet back to the starting position. This exercise helps improve hamstring strength, stability, and mobility.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Sit in chair, moving heel of involved leg under chair, through full range, as shown.
  • Return to starting position.

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    Video Tutorial

     

    Body Part Knee
    Type of Muscles Hamstring
    Category of Exercise __
    Type of Exercise AROM
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Plantarflexion

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Stronger hamstrings
  • Improved balance
  • Increased muscle tone
  • Better posture
  • Reduced risk of injury
  • Improved athletic performance
  • Enhanced flexibility
  • Increased muscle endurance
  • Improved stability
  • Better overall lower body strength

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • It is important to avoid the sitting ham curl exercise if you have any existing injuries or conditions in your lower back, knees, or hamstrings. This exercise puts a lot of strain on these areas and can worsen any pre-existing issues. It is also not recommended for beginners or those who are not familiar with proper form and technique. Without proper form, this exercise can put unnecessary stress on your joints and lead to injury. Additionally, if you experience any pain or discomfort while performing the sitting ham curl, it is best to stop and consult with a healthcare professional before continuing. Overall, it is important to listen to your body and avoid this exercise if it causes any discomfort or pain.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Use proper form and technique
  • Start with lighter weights and gradually increase as you get stronger
  • Keep your back straight and avoid arching it
  • Avoid swinging your body to lift the weight
  • Do not use momentum to lift the weight
  • Keep your feet flat on the ground
  • Do not lock your knees at the top of the movement
  • Breathe properly throughout the exercise
  • Use a spotter if needed

    • Helpful in Diseases

  • Knee pain
  • Arthritis
  • Osteoporosis
  • Plantar fasciitis
  • Sciatica
  • Herniated disc
  • Lower back pain
  • Hip pain
  • Ankle sprains
  • Hamstring strains 1IT band syndrome 1
  • Patellofemoral pain syndrome 1
  • Shin splints 1
  • Achilles tendonitis 1
  • Bursitis 1
  • Tendinitis 1
  • Postural imbalances 1
  • Muscle imbalances 1
  • Sports injuries 20. Post-surgical rehabilitation

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    Frequently asked questions

     

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