Exercises for hamstring muscles

• April 25, 2024

Running is a physical activity It requires strength and preparation, especially if we talk about the hamstring muscles. These are located on the back of the thigh and are responsible for the function of flexing the knee.

The muscles of the hamstrings are divided into three: the semitendinosus, the semimembranosus and the biceps femoris.

Hamstring injuries can occur during the physical activity of running, especially during the deceleration phase. However, there are some stretching exercises that can prevent or prevent damage to these muscles, plus it will help you tone them:

1. Support one leg up with a knee flexion of 90 degrees, while the other hold something back. In this position, bring your hips slowly forward, without bouncing movements. Hold in this position for a time of 15 to 30 seconds. Then change the leg and repeat a couple of times.

2. Laying face down. Place elbows and forearms against the ground, slightly raise the trunk. Activate the abdominal center. Inhale and flex the knees, bringing the heels to the buttocks, expelling the air in two short and continuous movements. Lower your heels by inspiring and repeating this routine 10 times.

3 . Sitting on the floor. Straight back and slightly leaning back, hands against the floor behind the body with arms outstretched. The legs are together and extended. Without bending your legs at any time, force your heels towards the ground. Hold for 5 to 7 seconds and loosen. Repeat 12 times this exercise.

4. Focus on one leg or both. Flex the leg slightly to isolate the hamstrings. Go down to a point where you do not feel pain and endure 15 to 30 seconds breathing slowly. Continue with the other leg.

Is physical activity It will allow you to keep the different hamstrings in shape, at the same time that it will help you run without hurting you in any way.

Video Medicine: Weight Training : How Do I Exercise the Hamstring Muscle? (April 2024).