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

( Elastic ham curl face down )

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Name of exercise  Resist knee flx uni prone w/elastic
Other names of exercise Elastic ham curl face down
Description of exercise The elastic ham curl face down exercise is a strengthening and toning exercise that targets the hamstrings, glutes, and lower back muscles. To perform this exercise, you will need an elastic resistance band and a stable surface to lie face down on. Begin by looping the band around your ankles and securing it to the surface behind you. Then, slowly bend your knees and bring your heels towards your buttocks, keeping your upper body and hips stable. Hold this position for a few seconds before slowly returning to the starting position. This exercise helps to improve hamstring strength and stability, and can be modified for different fitness levels by adjusting the resistance band tension.
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.
  • Slowly return to starting position.

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    Video Tutorial

     

    Body Part Knee
    Type of Muscles Hamstring
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Prone
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Flexion

    Benefits of exercise

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

  • Strengthening of hamstrings
  • Improved balance and stability
  • Increased flexibility in the hamstrings
  • Enhanced athletic performance
  • Reduced risk of injury
  • Improved posture
  • Toning of leg muscles
  • Increased range of motion in the hips
  • Activation of glute muscles
  • Improved 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 Elastic ham curl face down exercise should be avoided if you have any injuries or pain in your lower back, hips, or knees. This exercise puts a lot of strain on these areas and can worsen existing conditions. It is also not recommended for people with weak core muscles or those who have difficulty maintaining proper form.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 the pelvic floor muscles. People with high blood pressure or heart problems should also avoid this exercise as it can increase blood pressure and heart rate.If you are unsure about your ability to perform this exercise safely, it is always best to consult with a doctor or certified fitness professional before attempting it.

    • Precautions

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

  • Warm up properly before starting the exercise
  • Use a mat or towel to cushion your knees and elbows
  • Keep your core engaged throughout the exercise
  • Avoid arching your back
  • Use slow and controlled movements
  • Do not hyperextend your knees
  • Keep your head and neck in a neutral position
  • Do not hold your breath
  • Use appropriate resistance for your fitness level
  • Stop if you feel any pain or discomfort

    • Helpful in Diseases

  • Hamstring strain
  • Hamstring tendinitis
  • Sciatica
  • Lower back pain
  • Knee pain
  • Osteoarthritis
  • Rheumatoid arthritis
  • Fibromyalgia
  • Plantar fasciitis
  • Achilles tendinitis

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    Frequently asked questions

     

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