Self assist hamstring stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Self assist hamstring stretch )

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Name of exercise  PROM parapleg hamstring stretch
Other names of exercise Self assist hamstring stretch
Description of exercise Self assist hamstring stretch is a stretching exercise that targets the hamstring muscles located on the back of the thigh. It is a simple and effective way to improve flexibility and reduce the risk of injury. To perform this exercise, you can lie on your back with one leg extended and the other bent at the knee. Then, using a towel or resistance band, loop it around the ball of your foot and gently pull towards your chest until you feel a stretch in the back of your thigh. Hold for 20-30 seconds and repeat on the other leg. This exercise can also be done while standing, using a chair for support. Regularly incorporating self assist hamstring stretch into your routine can help improve your overall flexibility and range of motion.
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.
  • Grasp thigh with hands and pull to chest.
  • Grasp ankle with one hand.
  • Place palm of other hand over front of knee.
  • Gently pull ankle to chest, keeping knee straight.
  • Repeat with other leg.

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    Video Tutorial

     

    Body Part Hip, Knee
    Type of Muscles Gluteal, Hamstring
    Category of Exercise __
    Type of Exercise PROM
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Circumduction, Plantarflexion

    Benefits of exercise

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

  • Improves flexibility
  • Reduces risk of injury
  • Increases blood flow
  • Improves range of motion
  • Relieves muscle tension
  • Can be done anywhere
  • Can be modified for different fitness levels
  • Helps with lower back pain
  • Improves posture
  • Enhances athletic performance

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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

  • Self assist hamstring stretch exercise should be avoided if you have a recent or severe hamstring injury, as it may aggravate the injury and delay healing. It should also be avoided if you have any pain or discomfort in your hamstrings, as this could indicate an underlying issue that needs to be addressed by a medical professional. Additionally, if you have any existing medical conditions such as osteoporosis or arthritis, it is important to consult with a doctor before attempting this exercise. Pregnant women should also avoid this exercise, as it can put strain on the abdomen and pelvic floor muscles. It is always important to listen to your body and avoid any exercise that causes pain or discomfort.

    • Precautions

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

  • Do not pull leg far enough to pull other thigh or leg off the floor.

    • Helpful in Diseases

  • hamstring injuries
  • muscle strains
  • sciatica
  • low back pain
  • knee pain
  • hip pain
  • osteoarthritis
  • fibromyalgia
  • plantar fasciitis
  • shin splints

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    Frequently asked questions

     

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