Hamstring eccentrics w/wt. exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Hamstring eccentrics w/wt. )

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Name of exercise  Resist knee flx (eccentric w/wt.)
Other names of exercise Hamstring eccentrics w/wt.
Description of exercise Hamstring eccentrics with weight is a strengthening exercise that specifically targets the hamstring muscles in the back of the thigh. It involves performing a slow and controlled lowering of the weight while the muscles are lengthening, also known as an eccentric contraction. This type of exercise is beneficial for increasing muscle strength and improving muscle control, as well as preventing hamstring injuries. It can be done with a variety of equipment such as dumbbells, resistance bands, or weight machines. The weight should be challenging enough to cause muscle fatigue, but not so heavy that it compromises proper form. Hamstring eccentrics with weight is a great addition to any workout routine for building stronger and more resilient 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
  • Place cuff weight on ankle.
  • Loop towel around ankle and hold end of towel in hand.
  • Stand, using other hand on a chair for balance.
  • Pull on towel to raise ankle while bending knee.
  • Release tension on towel and slowly lower leg.
  • Repeat.

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    Video Tutorial

     

    Body Part Knee
    Type of Muscles Hamstring
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Plantarflexion

    Benefits of exercise

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

  • Increased muscle strength
  • Improved balance
  • Reduced risk of injury
  • Improved athletic performance
  • Better muscle definition
  • Increased muscle flexibility
  • Improved posture
  • Increased muscle endurance
  • Better muscle control
  • Improved overall lower body function

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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

  • Avoid performing hamstring eccentrics with weight when experiencing acute hamstring injuries or pain, as this may worsen the injury. Additionally, it is important to avoid this exercise if you have a history of chronic hamstring strains or tendinopathy, as it may aggravate the condition. If you have any other lower body injuries, such as knee or hip issues, it is best to avoid this exercise to prevent further strain on these areas. Pregnant women or individuals with high blood pressure should also avoid this exercise due to the potential strain on the body. Always consult with a healthcare professional before attempting any new exercises, especially if you have a pre-existing 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 starting the exercise
  • Use a weight that is appropriate for your fitness level
  • Maintain proper form and technique throughout the exercise
  • Start with a lower weight and gradually increase as you become stronger
  • Do not lock your knees while performing the exercise
  • Keep your core engaged and maintain a neutral spine
  • Avoid jerky or sudden movements
  • Do not let the weight pull you down too quickly
  • Use a spotter if needed
  • Stop the exercise immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Hamstring strains
  • Hamstring tendinopathy
  • Patellar tendinopathy
  • Achilles tendinopathy
  • Patellofemoral pain syndrome

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    Frequently asked questions

     

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