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

( Face down ham curl )

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Name of exercise  Resist knee flx uni prone w/elastic (pedi)
Other names of exercise Face down ham curl
Description of exercise Face down ham curl is a strength training exercise that targets the hamstrings, the muscles located at the back of the thigh. To perform this exercise, lie face down on a flat bench with your legs hanging off the edge. Keep your hips and legs in line with your body. Place your feet under a stable object or have someone hold them down. Slowly bend your knees, bringing your heels towards your buttocks, while keeping your hips and legs in line with your body. Pause at the top and then slowly lower your legs back to the starting position. This exercise helps to strengthen and tone the hamstrings, improving lower body strength and stability.
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
  • Attach elastic to secure object.
  • Attach elastic to ankle of involved leg as shown.
  • Lie face down.
  • Begin with knee straight.
  • Bend knee through available range.
  • Return to starting position.

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    Video Tutorial

     

    Body Part Knee
    Type of Muscles Hamstring
    Category of Exercise Child (Pedia)
    Type of Exercise Resisted (Pedia)
    Body Position Prone
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Reposition

    Benefits of exercise

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

  • Increased hamstring strength
  • Improved muscle balance
  • Reduced risk of injury
  • Enhanced athletic performance
  • Better posture
  • Improved core stability
  • Increased muscle definition
  • Improved flexibility
  • Targeted hamstring workout
  • Low impact exercise

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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 face down ham curl exercise should be avoided if you have any pre-existing injuries or pain in your lower back, hips, or knees. This exercise puts a lot of strain on these areas and can worsen any existing conditions. It is also not recommended for those with high blood pressure or heart problems, as it can cause a sudden increase in blood pressure. Additionally, if you are pregnant or have recently given birth, it is best to avoid this exercise as it can put too much pressure on your pelvic floor muscles. It is always important to consult with a doctor or certified trainer before attempting any new exercise, especially if you have any medical concerns.

    • Precautions

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

  • Properly warm up before starting the exercise
  • Use a mat or cushion to protect your knees and shins
  • Keep your head and neck in a neutral position
  • Engage your core muscles throughout the exercise
  • Keep your elbows close to your sides
  • Do not arch your back
  • Use controlled and smooth movements
  • Do not overextend your legs
  • Avoid jerky or sudden movements
  • Listen to your body and stop if you feel any pain or discomfort

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Knee pain
  • Hip pain
  • Back pain
  • Muscle strain
  • Sciatica
  • Fibromyalgia
  • Scoliosis
  • Plantar Fasciitis
  • Ankle sprain

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    Frequently asked questions

     

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