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

( Leg up ham stretch )

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Name of exercise  Stretch hamstrings uni standing w/bent knee
Other names of exercise Leg up ham stretch
Description of exercise The leg up ham stretch exercise is a simple but effective way to stretch the hamstrings and improve flexibility in the legs. To perform this exercise, lie on your back with one leg extended straight up in the air, while the other leg remains bent on the ground. Slowly lower the extended leg towards your head, keeping it straight and feeling a stretch in the back of the thigh. Hold this position for 10-15 seconds, then switch legs. This exercise can be modified by using a towel or resistance band to help pull the leg towards the head. Regularly incorporating this exercise into your routine can help prevent injury and improve overall mobility in the 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 and place foot on a chair with knee bent.
  • Place both hands around bent knee.
  • Bend forward, placing chest on knee while sliding hands to ankle.
  • Repeat with other leg.

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    Video Tutorial

     

    Body Part Lumbar, Hip, Knee
    Type of Muscles Back, Hamstring
    Category of Exercise __
    Type of Exercise __
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Abduction, Elevation

    Benefits of exercise

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

  • Increased flexibility
  • Improved range of motion
  • Reduced muscle tension
  • Improved blood circulation
  • Enhanced athletic performance
  • Strengthened hamstrings
  • Improved posture
  • Reduced risk of injury
  • Improved balance and stability
  • Improved overall leg 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 leg up ham stretch exercise should be avoided if you have any injuries or pain in your hamstrings, lower back, or knees. It is also not recommended for individuals with osteoporosis or any other bone-related conditions. Pregnant women should also avoid this exercise as it puts pressure on the abdominal muscles. If you have any current or previous hip injuries, it is best to avoid this exercise as it can aggravate the injury. Additionally, if you are new to exercising or have not properly warmed up, it is best to avoid this exercise as it can put strain on your muscles and lead to injury. Always consult with a healthcare professional before attempting any new exercises, especially if you have any underlying health conditions.

    • 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
  • Start with a low intensity and gradually increase
  • Keep your back straight and avoid rounding your shoulders
  • Do not overstretch, listen to your body’s limits
  • Breathe deeply and evenly throughout the exercise
  • Engage your core muscles to support your back
  • Avoid locking your knees
  • Hold the stretch for 10-30 seconds and release slowly
  • Do not bounce or jerk during the stretch
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Knee pain
  • Hip pain
  • Back pain
  • Hamstring strain

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    Frequently asked questions

     

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