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The following two exercises are to be completed on a slippery surface. Tiles or floorboards in combination with socks are recommended. Ensure that you utilise a mat underneath the back for comfort and support.

Hamstring eccentric strengthening

Instructions

  • Lying on your back with the knees bent and the feet flat on the ground.
  • Lift the hips up to the roof and slowly extend the knees out.
  • As the legs straighten drop the bottom to the floor bend the knees and return to the starting position.
  • Repeat as per your Physiotherapists recommended dosage.

Precautions

  • Avoid bouncing the buttocks onto the floor at the end range.
  • Maintain control of the hips throughout the movement.

Sliding hamstring curl

Instructions

  • Lying on your back with the knees bent and the feet flat on the ground.
  • Lift the hips up to the roof and slowly extend the knees out.
  • As the legs straighten, bend the knees and return to the start position maintaining elevation through the hips.
  • Repeat as per your Physiotherapists recommended dosage.

Precautions

  • Keep the buttocks lifted throughout the movement.