Hamstring Strain Stretches & Exercises

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In the video “Stretches and Exercises for a Hamstring Strain” by Doctor Jo, a series of exercises and stretches are demonstrated to aid in the recovery and strengthening of the hamstrings. Here’s a brief overview of the exercises and stretches mentioned:

1. Prone Leg Lifts: Lying on your stomach, lift your straight leg slightly off the ground, keeping your hips flat. This helps in isolating the hamstring without straining the back.
2. Hamstring Curls: While still lying on your stomach, bend your knee and bring your heel towards your bottom. This exercise targets the hamstrings directly.
3. Bridges: Switching to lying on your back with knees bent, lift your hips off the ground to form a straight line from knees to shoulders, engaging the hamstrings.
4. Hamstring Stretch: Standing up, prop the heel of the leg you want to stretch in front of you, bend at your hips with a straight back, leaning forward toward your foot.
5. Lunges: Perform lunges with the leg you want to exercise in the front, bending your knee and keeping it behind your toes. This exercise not only stretches but also strengthens the hamstrings.

Doctor Jo emphasizes the importance of doing these exercises slowly and with control to maximize their effectiveness and minimize the risk of injury. She also recommends starting with a lower number of repetitions and gradually increasing as strength and flexibility improve.