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

( Bolster ham stretch )

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Name of exercise  Stretch hamstrings sit/stand w/bolster
Other names of exercise Bolster ham stretch
Description of exercise Bolster ham stretch is a simple and effective exercise that targets the hamstrings, which are the muscles located at the back of the thigh. To perform this exercise, you will need a bolster or a rolled-up towel. Start by lying on your back with your knees bent and feet flat on the floor. Place the bolster under your heels and extend your legs straight up towards the ceiling. Slowly lower your legs towards the floor, feeling a stretch in your hamstrings. Hold for a few seconds and then return to the starting position. This exercise helps to improve flexibility and can also relieve tension in the lower back.
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
  • Child sits with you astride a bolster.
  • Place your feet over theirs.
  • Place your hands on their arms.
  • Encourage child to slowly stand up and straighten legs, while keeping their hands on bolster.

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    Video Tutorial

     

    Body Part Hip, Knee
    Type of Muscles Hamstring
    Category of Exercise Streatching, Child (Pedia)
    Type of Exercise __
    Body Position Standing, Sitting
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Flexion, Extension, Hyperextension, Reposition

    Benefits of exercise

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

  • Increased flexibility
  • Improved posture
  • Reduced back pain
  • Strengthened core muscles
  • Improved balance
  • Increased range of motion
  • Relaxed muscles
  • Improved circulation
  • Reduced risk of injury
  • Improved athletic performance

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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 Bolster ham stretch exercise should be avoided if you have any pre-existing injuries or conditions in your hamstrings, lower back, or hips. It is also not recommended for individuals with osteoporosis, as it involves bending and stretching the spine. Additionally, if you have recently had a hip or knee replacement surgery, it is best to avoid this exercise until you have fully recovered and received approval from your doctor. Pregnant women should also avoid this exercise, as it can put strain on the abdominal muscles. If you experience any pain or discomfort while performing this exercise, it is important to stop and consult with a healthcare professional before continuing.

    • Precautions

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

  • Keep their feet flat on floor.

    • Helpful in Diseases

  • Hamstring strain
  • Sciatica
  • Low back pain
  • Knee pain
  • Hip pain
  • Piriformis syndrome
  • IT band syndrome
  • Hamstring tendinopathy
  • Osteoarthritis
  • Plantar fasciitis
  • 1Achilles tendinopathy
  • 1
  • Shin splints
  • 1
  • Patellofemoral pain syndrome
  • 1
  • Tight hamstrings
  • 1
  • Muscle imbalances.

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    Frequently asked questions

     

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