Ham stretch kick up exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Ham stretch kick up )

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Name of exercise  Stretch hamstrings supine w/ball
Other names of exercise Ham stretch kick up
Description of exercise The Ham stretch kick up exercise is a dynamic stretch that targets the hamstrings, which are the muscles located at the back of the thigh. To perform this exercise, start by standing with your feet shoulder-width apart. Then, kick one leg up towards your chest while keeping your knee straight. As you kick up, reach towards your toes with your opposite hand to deepen the stretch. Hold for a few seconds and then lower your leg back down. Repeat on the other side. This exercise helps to improve flexibility and range of motion in the hamstrings, which can help prevent injuries and improve overall athletic performance.
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 back with legs resting on ball, knees bent, as shown.
  • Straighten one leg until a gentle stretch is felt.
  • Lower and repeat with opposite leg.

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    Video Tutorial

     

    Body Part Hip, Knee
    Type of Muscles Gluteal, Hamstring
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Hyperextension, Plantarflexion, Dorsiflexion, Abduction

    Benefits of exercise

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

  • Improved flexibility
  • Increased range of motion
  • Strengthened hamstrings
  • Improved balance
  • Engaged core muscles
  • Enhanced athletic performance
  • Reduced risk of injury
  • Improved posture
  • Improved blood circulation
  • Increased muscle endurance

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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 Ham stretch kick up 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 balance issues or weak core muscles. Pregnant women and those with high blood pressure should also avoid this exercise. If you have recently undergone surgery or have a history of disc herniation, it is best to consult with a doctor before attempting this exercise. Additionally, if you experience any discomfort or pain while performing the exercise, it is important to stop immediately and seek medical advice. It is always better to err on the side of caution and choose alternative exercises that are safer for your specific condition.

    • Precautions

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

  • Warm up properly before attempting the exercise
  • Use a mat or soft surface to avoid injury
  • Start with small kicks and gradually increase intensity
  • Keep your core engaged throughout the exercise
  • Avoid locking your knees
  • Keep your back straight and avoid arching it
  • Do not overextend your legs
  • Use a chair or wall for support if needed
  • Breathe continuously and avoid holding your breath
  • Stop if you feel any pain or discomfort

    • Helpful in Diseases

  • Hamstring injuries
  • Hamstring strain
  • Hamstring pain
  • Hamstring tightness
  • Hamstring tendonitis

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    Frequently asked questions

     

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