Had a hamstring tear before? Or two?
Ever wondered why you get them again and again?
Hamstring tears (or strains) are one of the most prevalent injuries in sports. More importantly however, they also have a high rate of recurrence.
About 30% of people who suffer a hamstring tear will have a re-tear in the first year of return to sport, with subsequent tears often being worse.
Hamstrings tears are most commonly seen in sports like soccer, basketball, football and sprinting.The hamstring muscles help to bend our knees and extend our hips backwards.
The importance of proper rehabilitation of a hamstring tear is to obtain adequate strength to return to the demands of sport and prevent a re-tear.
The exercises in this video demonstrate just some of the progressions that are useful in hamstring tear rehabilitation.
- Heel slide
- Tummy lying knee bend/leg lift
- Single leg eccentric bridge
- Slide back lunge
The exercises you do for rehab depend on your grade on injury/tear and what stage of your rehab you’re up to.
Tummy lying knee bend/leg lift
Single leg eccentric bridge
Slide back lunge
Strengthening the hip adductors may play an important role in reducing the prevalence and rate of groin injuries in athletes.
Here's a quick exercise to strengthen your inner thigh muscles.
The Copenhagen Adduction exercise has demonstrated high activation of the adductor longus muscle as well as considerable eccentric adduction strength gains following standardised protocols.
Hope this video helps. Stay tuned for more!!
Hey guys it’s Daniel from movement 101 and today I’m going to show you a quick cue for the bench press. The most efficient technique for a bench press is keeping your shoulder blades back and down and pushing the bar away from you. Rather than thinking your pushing the bar up towards the ceiling, that tends to make people round their shoulders or use their shoulder blades. So, this movement as well and puts them out of position. Keep the shoulders back and down and press against the bench and pushing your body away from the bar. Shortens the range of motion. Making the movement more effective and efficient. So, give that cue a go, push your body away from the bar, and let me know how it goes.
Today we’re going to go through some glute stretches.
Exercise 1 - Standing up:
1 - Hold onto a bar or a bench, placing one leg on top of the other.
2 - Try to sit back down into it until you can feel a stretch on your bottom. Then come back up.
Exercise 2 - Standing up:
1 - Sit on a chair, one leg on top of the other, then push that knee out as much as you can.
2 - Gently lean forward from the trunk. You can go to a forward or a sideways direction just until you feel it in that muscle.
Exercise 3 - Lying down on a mat:
1 - Place one leg on top of the other and bring in the other knee to the chest.
2 - Try to hold your stretches for about one minute each time, three times.