1Bridge [Hamstring Focus]
- Lie on your back with your knees bent at approximately 30° and your feet flat on the ground, hip-width apart.
- Rest your arms at your sides with palms facing down for stability.
- Engage your core and gently press your lower back into the ground.
- Push through your heels, lifting your hips off the ground until your body forms a straight line from your shoulders to your knees.
- Hold the top position briefly, ensuring your hamstrings are activated.
- Slowly lower your hips back to the ground with control.
- Repeat for the prescribed number of repetitions.
Complete for pain relief; before and after run/ uphill walk
2Hamstring Curl [Prone]
- Tie your prescribed exercise band in a loop and place over ankles.
- Lie on your stomach.
- Bend the knee of your affected side and gently bring your heel up towards your bottom.
- Slowly lower the heel back down being careful to control the recoil of the exercise band.
3Crab Walk [Feet]
- Secure the band around the tops of the feet.
- Come into a squat position, sending the hips back and maintaining the knees over the top of the ankles.
- Side step controlling the movement of the stepping foot against the band.
- As you step imagine you are passing under a shallow roof, maintaining the squat depth.
4Hamstrings Stretch – Step
- Stand in front of a step or chair.
- Place your foot on top of the step.
- Pull your toes back and maintain a slight knee bend.
- Slowly fold at your hips and glide your hands towards the toes.
- Hold for 30-60sec or as prescribed by your physiotherapist.