Want to attack a major root cause of knee pain while building hamstring strength? These five at-home exercises will put you on the road to pain-free knees.
You'll learn why stretching won't work to loosen your hamstrings. Coach E also explains how weak and/or tight hamstrings affect how you move and builds the functional anatomy of why this muscle group is so important for movement longevity.
While doing these hamstring exercises, focus on the technical cues and your form. Pay special attention to the muscle activation order.
You'll also get modifications if you suffer from sciatic pain, cramping, low back pain, or difficulty with some movements.
The only tools you need are a massage ball or golf ball for the first exercise. You also need a bench, stool, or chair.
The first three exercises help improve muscle activation, tissue quality, and hamstring length. While the next two give you functional stability. Do all of the exercises, in order, 2-3 times a week for several weeks -- even if you feel improvement after the first session. Remember, you're training your neuromuscular system too.
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IN THIS VIDEO
00:00 - Intro
00:55 - Hamstrings function
03:00 - Functional anatomy
The Exercises
06:40 - ASMR: Hamstrings
08:35 - Supine Hamstring ERE
12:12 - Marching Hip Bridge
16:42 - Seated Tibial Rotation
19:07 - Jefferson Curl
21:55 - Routine summary
22:45 - Next steps
RESOURCES AND LINKS MENTIONED
INSTANT RELIEF from Lower Back Pain and Stiffness (4 EASY Exercises): / t4i13zrh
INCREASE Ankle Dorsiflexion: 4 Unique Exercises (NOT Calf Stretches!): • INCREASE Ankle Dorsifl...
6 Intrinsic Foot Muscle Strengthening Exercises (Fix Pain & Flat Feet): • 6 Intrinsic Foot Muscl...
ROM Coach app (free!): www.precisionm... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.
14 авг 2024
