Bent 90 ham stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Bent 90 ham stretch )

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Name of exercise  Stretch hamstring bil (stand 90)
Other names of exercise Bent 90 ham stretch
Description of exercise Bent 90 ham stretch is a simple yet effective exercise that targets the hamstrings, the muscles located at the back of the thigh. To perform this exercise, start by sitting on the floor with one leg straight and the other bent at a 90-degree angle. Slowly lean forward from the hips, keeping your back straight, until you feel a stretch in the back of your straight leg. Hold this position for 10-15 seconds, then switch legs and repeat. This exercise helps to improve flexibility and mobility in the hamstrings, which can prevent injuries and improve overall lower body strength. It can also be modified by using a resistance band or towel to deepen the stretch.
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 front of table with feet shoulder distance apart.
  • Place hands on table.
  • Bend at hips and tighten the muscles in fronts of thighs, keeping the knees straight.
  • Keep low back straight.

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    Video Tutorial

     

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

    Benefits of exercise

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

  • Increased flexibility
  • Improved hamstring strength
  • Reduced risk of injury
  • Improved posture
  • Better balance
  • Enhanced athletic performance
  • Improved range of motion
  • Reduced lower back pain
  • Improved circulation
  • Better muscle coordination

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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 Bent 90 ham stretch exercise should be avoided if you have any existing injuries or pain in your hamstrings, lower back, or knees. It is also not recommended for individuals with a history of hip or pelvic injuries. Pregnant women should also avoid this exercise as it puts pressure on the abdominal muscles and can cause discomfort. If you have high blood pressure or heart conditions, it is important to consult with a doctor before attempting this exercise as it can increase blood pressure. Additionally, if you are new to exercising or have poor flexibility, it is best to avoid this exercise until you have built up strength and flexibility in your muscles.

    • 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
  • Maintain proper form and technique throughout the exercise
  • Avoid overstretching or pushing beyond your limits
  • Listen to your body and stop if you feel any pain or discomfort
  • Keep your back straight and engage your core muscles
  • Do not hold your breath, remember to breathe continuously
  • Use a mat or towel to cushion your knees and support your body
  • Avoid jerky movements, perform the stretch in a slow and controlled manner
  • Do not lock your knees or hyperextend your legs
  • Consult a doctor if you have any pre-existing injuries or medical conditions.

    • Helpful in Diseases

  • knee pain
  • back pain
  • sciatica
  • hamstring strain
  • osteoarthritis
  • fibromyalgia
  • plantar fasciitis

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    Frequently asked questions

     

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