Hamstring Muscles Exercises

The hamstrings line the back of the thighs to help us jump, walk and move throughout the day. The hamstrings work together with the quadriceps muscles on the thigh fronts with the movements. This association of muscles happens on the whole body with every movement. According to the American Academy of Orthopedic Surgeons, the hamstring muscles contract the flexion of the leg, while the quadriceps relaxes. The hamstrings control flexion and flexion of the leg. The hamstring exercise prevents injuries and strengthens muscles for large bursts of speed during sports activities.

Advantages

Hamstring work to the exercise, creates tonic shapely legs. Inevitably, you will work your buttocks too. Hamstring exercises also improve the power of your legs. If you are an athlete, you will have more stamina and explosive power in the legs of a status quo. If you are just an ordinary person, a long staircase will not make your legs hurt as badly. Hamstring exercises also prevent injuries to these powerful muscles.

 Muscles injury prevention

Hamstrings can tear and hurt themselves with inappropriate stretching. Preparation before exercise becomes the most essential key to preventing hamstring injury. Athletes and dancers perform a series of stretching and warming exercises to slowly work the thigh in preparation before exposing the speed spikes for their sport. The American Academy of Orthopedic Surgeons says it’s best to prevent hamstring injuries with proper exercises. Rehabilitation of a hamstring injury is much more difficult than preventing one in the first place.

Basic exercises

Hamstring muscles exercises should be done before any exercise, even walking. Hamstring strengthening exercises involve standing straight and leaning towards the toes. Working the muscles from multiple angles can help strengthen and increase the flexibility of the hamstrings. Seated hamstring stretches involves spreading both legs in a seated position. Bend one leg, tucking the foot flat against the other leg. Lean towards the toes to stretch the back of the legs.
Due form

Any exercise of the thigh must be a control and the movement measured. Jerking or bouncing may result in injury to the thigh. It is best to work the hamstrings after warming up. Jog in place, jump with a gap or walk quickly for 5 to 10 minutes. Light activity warms the muscles and gets the blood pumping. Both make even tense muscles more sensitive to exercise.
Vary the workout routines

Work your hamstrings with a routine exercise such as cycling, running, swimming or dancing. All of these options offer a very effective workout for the hamstrings. If you chose to target the hamstrings for development, consider how you will use this muscle. Football and basketball players train differently than the average Joe. These people need the explosive jump power developed hamstrings can offer. Most likely, you just want to tone and strengthen those muscles for fitness and easier circulation.

Stability balls and targeted exercises can strengthen the hamstrings. Stability balls support the body while performing standard exercises. The ball functions to place the body slightly out of balance, causing the engagement of several muscle groups to maintain balance. Static hamstring exercises using weights also strengthen the hamstrings. Incorporate light weights to start and gradually work up to more weight. See additional resources for a variety of exercises using weight and stability ball.