BK prone ham curls exercise : How to do, Benefits, Side Effects, Uses, Precautions

( BK prone ham curls )

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Name of exercise  AROM BK knee flx
Other names of exercise BK prone ham curls
Description of exercise BK prone ham curls is a bodyweight exercise that primarily targets the hamstrings, but also engages the glutes and lower back muscles. To perform this exercise, start by lying face down on a mat with your arms extended overhead and your legs straight. Engage your core and squeeze your glutes as you lift your chest and legs off the ground. Bend your knees and bring your heels towards your glutes, then slowly lower them back down to the starting position. Repeat for the desired number of reps. This exercise helps to strengthen and tone the back of your legs, improving stability and balance.
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 stomach.
  • Begin with knee of residual limb straight.
  • Bend knee as far as possible.
  • Return to start position.

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    Video Tutorial

     

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

    Benefits of exercise

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

  • Stronger hamstrings
  • Improved knee stability
  • Increased muscle definition
  • Better sports performance
  • Reduced risk of injury
  • Improved balance and coordination
  • Enhanced muscle endurance
  • Improved posture
  • Increased range of motion
  • Better 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

  • BK prone ham curls can be a beneficial exercise for strengthening the hamstrings, but there are certain situations where it should be avoided. These include:Recent injury or strain to the hamstrings: If you have recently injured or strained your hamstrings, it is best to avoid this exercise until they have fully healed. Doing so can aggravate the injury and delay the healing process.
  • Lower back pain: This exercise can put strain on the lower back, so if you have any existing lower back pain, it is best to avoid it to prevent further discomfort or injury.
  • Knee pain or injury: BK prone ham curls can also put strain on the knees, so if you have any knee pain or injury, it is best to avoid this exercise and opt for alternatives that are easier on the joints.
  • Poor form or technique: Performing this exercise with poor form or technique can increase the risk of injury. If you are unsure of the correct form, it is best to seek guidance from a professional before attempting this exercise.
  • Pregnancy: Pregnant women should avoid this exercise as it can put strain on the abdominal muscles and pelvic floor.In summary, if you have any existing injuries or pain in the hamstrings, lower back, knees, or are pregnant, it is best to avoid BK prone ham curls to prevent further discomfort or injury. It is always important to listen to your body and consult with a healthcare professional before starting any new exercise routine.

    • Precautions

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

  • 1) Warm up properly before starting the exercise
  • 2) Use a mat or cushion to protect your knees
  • 3) Keep your back straight and core engaged throughout the exercise
  • 4) Do not arch your back or lift your hips off the ground
  • 5) Use controlled and slow movements
  • 6) Do not overextend your legs
  • 7) Avoid jerky or sudden movements
  • 8) Use proper breathing techniques
  • 9) Do not hold your breath
  • 10) Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • ACL injuries
  • Hamstring injuries
  • Knee pain
  • Knee osteoarthritis
  • Patellar tendonitis
  • Quadriceps strains
  • Tendinopathy
  • IT band syndrome
  • Hip pain
  • Sciatica
  • Lower back pain

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    Frequently asked questions

     

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