Back ham stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Back ham stretch )

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Name of exercise  Stretch hamstrings standing in Pool
Other names of exercise Back ham stretch
Description of exercise The back ham stretch is a simple and effective exercise that targets the muscles in the back of the thighs, also known as the hamstrings. To perform this stretch, start by standing with your feet shoulder-width apart. Then, slowly bend forward at the waist, reaching towards your toes. Keep your knees straight and your back flat as you lower your upper body. Hold this position for 15-30 seconds, feeling a stretch in the back of your thighs. You can also intensify the stretch by placing one foot on a raised surface, such as a chair or bench. This exercise helps improve flexibility and can alleviate tension in the lower back and legs.
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
  • Stand in chest deep water.
  • Face and hold onto ledge.
  • Place heels on bottom of pool and with balls of feet on wall as shown.
  • Slowly lean back, bending at hips, until a stretch is felt in the back of the thighs.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Knee
    Type of Muscles Hamstring
    Category of Exercise __
    Type of Exercise __
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Flexion, Extension, Hyperextension, Abduction, Elevation

    Benefits of exercise

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

  • Increases flexibility
  • Reduces risk of back injury
  • Improves posture
  • Relieves lower back pain
  • Enhances athletic performance
  • Releases tension in hamstrings
  • Improves range of motion
  • Helps with sciatica pain
  • Can be done anywhere
  • Promotes relaxation

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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 back hamstring stretch exercise should be avoided if you have any current injuries or pain in your back, hips, or hamstrings. It is also not recommended if you have a history of lower back problems or disc issues. Pregnant women should also avoid this exercise as it can put strain on the lower back. If you have any existing medical conditions, it is best to consult with your doctor before attempting this stretch. Additionally, if you experience any discomfort or pain while performing the exercise, stop immediately and seek advice from a healthcare professional. It is important to listen to your body and avoid any exercises that may aggravate existing conditions or cause further injury.

    • Precautions

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

  • Warm up properly before performing the exercise
  • Start with a low intensity and gradually increase as you become more flexible
  • Do not bounce or jerk while stretching
  • Keep your back straight and avoid rounding your spine
  • Do not push yourself beyond your limit
  • Breathe deeply and evenly throughout the stretch
  • Hold the stretch for at least 15-30 seconds
  • Avoid locking your knees or hyperextending your legs
  • Stop if you feel any pain or discomfort
  • Consult a professional if you have any pre-existing medical conditions.

    • Helpful in Diseases

  • Sciatica
  • Hamstring injuries
  • Lower back pain
  • Hip pain
  • Muscle cramps
  • Osteoporosis
  • Rheumatoid arthritis
  • Piriformis syndrome
  • Herniated disc
  • Piriformis syndrome
  • Scoliosis

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    Frequently asked questions

     

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