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Article Series: Exercise & Fitness
What Are The Most Effective Ways
To Exercise & Get Into Shape?
How
To Exercise Your Hamstrings and Why It Matters
Hamstring exercise is important for the development
of the calves and also, of course, to avoid the well known
injury known as becoming hamstrung. This is a strained or pulled
hamstring, a painful injury which can put you out of action
as an athlete or halt your workout problem at any moment if
you allow the hamstrings to become weak.
The
hamstring is a tendon running down the back of the thigh
from the buttock to the knee. Injuries to the hamstring usually
result from overdeveloping the quad muscles, which can then
pull a weak hamstring out of line. You will not normally injure
the hamstring by working the hamstring itself, although in
extreme cases it might be possible to over stretch a weak hamstring.
All athletes must be sure to strengthen the hamstrings to avoid
injury.
Stretching the hamstrings can also be important in preventing
or reducing lower back pain. This may not sound logical but
it happens because tight hamstrings will pull the back of the
pelvis down, which in turn pulls the spine out of its normal
curved alignment. This is more likely to apply to people who
sit a lot than to people who are active, but if you have a
job where you sit down most of the day then it is especially
important to include hamstring stretches in your workout to
avoid back problems. Consult with a doctor before starting
any exercise program.
The best time to do hamstring exercises and stretches is after
the body is warmed up, when there is plenty of blood coursing
through the muscles.
Hamstring Stretch
Lie on your back and raise one leg in the air with the thigh
at right angles to the floor, knee bent. The other leg is bent
with the foot flat on the floor. Straighten the raised leg
as much as you can.
In a flexible person with a fully stretched hamstring the
leg will be straight and the foot at right angles to it, sole
of the foot facing the ceiling. But depending on your muscularity
this may never be possible, and it is usually easier for women
than for men. Don't worry if it is not possible for you, just
go to where you feel a good stretch in the hamstring. You can
support the thigh with hands or a towel.
Stretch slowly with full awareness on the hamstring, and hold
each stretch for 10-20 seconds. 5 reps each side is enough.
Hamstring Strengthening
The exercise most commonly used for strengthening the hamstring
in isolation is the leg curl. The first two types of leg curl
require a machine. Most gyms will have one machine or the other.
1. Standing Leg Curl
Face the machine with the padded roller behind you to one
side. Curl the leg up backwards, lifting the padded roller
with your heel. Repeat, then switch to the other side.
2. Lying Leg Curl
Lying on your stomach on the bench, you curl both legs up
backwards, lifting the padded roller with your heels.
3. Standing Free Leg Curl
This exercise is suitable for people who are out of condition,
seniors etc with weak musculature but there is no resistance
so it will not strengthen the hamstrings enough for an athlete.
Stand with your hands supported on a tall straight backed
chair or high counter. The back must not be bent. Keeping the
knees in line, raise one foot off the floor, bringing the foot
up and back toward the thigh. Hold for a count of 5. Repeat
5 times then change legs.
4. Deadlift
Lift barbell from the floor to thigh height (arms extended
down). Start with bent knees and keep a neutral spine. Lower
it back down slowly, again bending the knees. Done this way,
most of the lifting is felt in the legs, giving hamstring exercise
and strengthening at the same time as developing the quad muscles.
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SolveYourProblem.com
: 2009
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