Pulled Hamstring Exercises
Your hamstring muscles are located on the back of your thigh and work in tandem with the muscles on the front of your thigh, your quadriceps. When you engage your quadriceps so rapidly that your hamstrings do not have time to relax, like when playing sports or sprinting, a strained or pulled hamstring is the result. Make sure to treat the injury fully before beginning recovery steps as to allow for proper healing through exercise.
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Leg Extension
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Lie flat on your back with your knee bent, feet flat on the floor and arms relaxed by your side. Slowly curl the injured leg's knee to your chest and then slowly extend your leg out straight in the air while making sure your back is pressed flat against the floor. Hold for 20 seconds then slowly return to the start position. Repeat trying to extend the leg upwards while having the leg closer to your torso, making the stretch deeper.
Seated Bend
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Sit on the floor with your feet out straight in front of you. Cross your feet at the ankles, the injured leg on the bottom. Slowly bend forward at the hips, trying to touch your nose to your knee, while keeping your back straight. Hold for 20 seconds then slowly return to the start position.
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Gluteus Stretch
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Lieflat on your back with your feet flat on the floor. Cross your injured leg's ankle over your other leg's knee. Slowly curl your legs to your chest, using your hands to help bring them closer. You will feel the stretch throughout your hamstrings and your gluteus muscles.
Leg Raise
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Lie flat on your stomach with your legs out straight. Slowly curl up your injured leg to a 45-degree angle before lifting the knee one inch off the ground. Hold for 10 seconds before returning knee to the ground and slowly unrolling your leg back to the start position. Once you have mastered this move, add a weight to your ankle.
Considerations
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Consult you doctor before beginning any new exercise routine, especially when in response to an injury. Drink plenty of fluids during exercise and make sure to breathe throughout routine. Listen to your body, never forcing yourself into a stretch or through an exercise that causes you pain.
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