Kick up hamstring stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Kick up hamstring stretch )

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Name of exercise  Stretch hamstrings supine active
Other names of exercise Kick up hamstring stretch
Description of exercise The Kick Up Hamstring Stretch is a dynamic exercise that helps to improve flexibility and range of motion in the hamstrings. To perform this exercise, start by standing with your feet hip-width apart. Lift one leg off the ground and kick it straight out in front of you, keeping your knee straight and engaging your core. As you kick, try to touch your toes with your opposite hand. Hold for a few seconds, then release and switch sides. This exercise not only stretches the hamstrings but also engages the core and improves balance. It can be done as a warm-up before a workout or as a standalone stretch to increase flexibility.
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
  • Lie on back holding knee from behind, pulled toward chest, as shown.
  • Gently straighten leg.
  • Repeat with other leg.

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    Video Tutorial

     

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

    Benefits of exercise

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

  • Improved flexibility
  • Increased range of motion
  • Strengthened hamstrings
  • Improved balance and coordination
  • Reduced risk of injury
  • Improved athletic performance
  • Increased blood flow to the legs
  • Improved posture
  • Reduced tension and tightness in the hamstrings
  • Improved 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

  • The Kick up hamstring stretch exercise should be avoided in the following situations:If you have a recent hamstring injury or strain: Performing this exercise can put additional strain on the already injured muscle and hinder the healing process.
  • If you have a history of lower back pain: This exercise involves bending forward and stretching the hamstrings, which can put pressure on the lower back. If you have a history of lower back pain, it is best to avoid this exercise to prevent further injury.
  • If you have a knee injury: The Kick up hamstring stretch can also put pressure on the knees, which can aggravate an existing knee injury. It is best to avoid this exercise until the knee has fully healed.
  • If you experience pain or discomfort: If you feel any pain or discomfort while performing this exercise, it is important to stop and consult a medical professional. Continuing to do the exercise can worsen the injury or cause new ones.
  • If you are pregnant: During pregnancy, the body undergoes significant changes and certain exercises may not be safe. It is best to consult with a doctor before attempting the Kick up hamstring stretch or any other new exercise during pregnancy.

    • Precautions

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

  • Warm up properly before attempting the exercise
  • Use a mat or soft surface to prevent injury
  • Keep your core engaged throughout the exercise
  • Do not kick too high to avoid strain on the hamstring
  • Avoid locking your knees during the stretch
  • Do not force the stretch, listen to your body’s limits
  • Breathe deeply and evenly during the exercise
  • Keep your supporting leg stable and grounded
  • Do not arch your back, keep it straight
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • hamstring injuries
  • muscle strains
  • sciatica
  • lower back pain
  • knee pain
  • osteoarthritis
  • plantar fasciitis
  • IT band syndrome
  • hip pain
  • piriformis syndrome

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    Frequently asked questions

     

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