Ham stretch on ball exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Ham stretch on ball )

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Name of exercise  Stretch hamstring kneel w/ball
Other names of exercise Ham stretch on ball
Description of exercise The Ham stretch on ball exercise is a simple yet effective way to stretch and strengthen the muscles in the back of your thighs, known as the hamstrings. To perform this exercise, you will need an exercise ball and a flat surface. Start by lying on your back with your heels resting on the ball and your arms by your sides. Slowly lift your hips off the ground, keeping your feet on the ball. You should feel a stretch in your hamstrings. Hold this position for a few seconds, then slowly lower your hips back down. Repeat for several repetitions, gradually increasing the duration of the stretch. This exercise can help improve flexibility and reduce the risk of injury in the hamstrings.
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
  • Half kneel with ball between thighs, knee on ball as shown.
  • Hold on to table or chair for support.
  • Keep low back straight and straighten knee.
  • Repeat with other leg.

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    Video Tutorial

     

    Body Part Hip, Knee
    Type of Muscles Hamstring
    Category of Exercise __
    Type of Exercise __
    Body Position Kneeling
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Flexion, Extension, Abduction, Adduction

    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 posture
  • Reduced risk of injury
  • Improved balance
  • Improved athletic performance
  • Reduced lower back pain
  • Improved circulation
  • 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 Ham stretch on ball exercise should be avoided if you have any pre-existing injuries or conditions that may be aggravated by this exercise. This includes any issues with your lower back, hips, or knees. It is also not recommended for those who are pregnant or have recently given birth, as the added weight and pressure on the abdominal muscles may cause discomfort or strain. Additionally, if you have difficulty balancing or have a history of falls, it is best to avoid this exercise as it requires good balance and stability. If you experience any pain or discomfort while performing this exercise, stop immediately and consult with a medical professional.

    • Precautions

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

  • To increase stretch, move ball further in front.

    • Helpful in Diseases

  • Hamstring strain
  • Lower back pain
  • Sciatica
  • Hip pain
  • Knee pain
  • Osteoarthritis
  • Fibromyalgia
  • Muscle imbalances
  • Postural imbalances
  • Sports injuries

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    Frequently asked questions

     

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