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

( Elastic sitting ham curl )

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Name of exercise  Resist knee flx uni sit w/elastic
Other names of exercise Elastic sitting ham curl
Description of exercise Elastic sitting ham curl is an exercise that targets the hamstrings, which are the muscles located at the back of your thighs. This exercise is performed while sitting on a chair or bench with an elastic band secured around your feet. To begin, place the band around your feet and hold onto the ends with your hands. Slowly bend your knees and bring your feet towards your buttocks, while keeping your back straight. Hold for a few seconds and then slowly lower your feet back to the starting position. This exercise helps to strengthen and tone the hamstrings, improve flexibility, and can also be beneficial for knee stability. It can be modified to suit different fitness levels by adjusting the tension of the band.
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.
  • Sit in chair, attach elastic to ankle of involved leg as shown.
  • Pull heel under chair through full range, as shown.
  • 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 Sitting
    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)

  • Increased hamstring strength
  • Improved knee stability
  • Better balance and coordination
  • Reduced risk of injury
  • Enhanced athletic performance
  • Increased muscle definition
  • Improved posture
  • Greater range of motion
  • Targets multiple muscle groups
  • Can be done anywhere with minimal equipment

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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 sitting ham curl exercise should be avoided if you have any knee or lower back injuries or pain. This exercise puts a lot of strain on these areas, which can worsen existing injuries or cause new ones. Additionally, if you have any balance issues or difficulty sitting on the floor, this exercise may not be suitable for you. It is important to listen to your body and avoid any exercises that cause discomfort or pain. It is always best to consult with a doctor or physical therapist before starting any new exercise routine, especially if you have any pre-existing conditions or injuries.

    • Precautions

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

  • Warm up before starting the exercise
  • Use proper form and technique
  • Start with a lighter resistance band
  • Keep your back straight throughout the movement
  • Do not arch your back or swing your body
  • Engage your core muscles
  • Avoid locking your knees
  • Do not use too much resistance band tension
  • Breathe regularly and do not hold your breath
  • Stop if you feel any pain or discomfort

    • Helpful in Diseases

  • Arthritis
  • Osteoarthritis
  • Rheumatoid arthritis
  • Knee pain
  • Knee injuries
  • Hip pain
  • Hip injuries
  • Lower back pain
  • Lower back injuries
  • Sciatica
  • Plantar fasciitis
  • Ankle sprains
  • Hamstring strains
  • ACL injuries
  • Meniscus tears
  • IT band syndrome
  • Patellofemoral pain syndrome (runner’s knee)
  • Shin splints
  • Posterior tibial tendonitis
  • Achilles tendonitis

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    Frequently asked questions

     

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