Rehabilitation Exercises With Resistance Bands
Athletes all have injuries, one of the most common injuries is to the hamstrings (biceps femora) or the large muscles in the back of the leg. This injury could occur in any sport, it may even happen while you are walking. This is an awkward area to strength with weights but there are some great rehabilitation exercises with resistance bands.
Jeanne Rose, explains how to do 3 excellent exercises to strengthen the hamstrings.
Chair Pull
Rehabilitation Exercises with Resistance Bands
The chair pull is a really easy strengthening exercise that an athlete can do to rehabilitate a hamstring injury, and he or she can do this exercise anywhere. All you have to do is sit on a chair with wheels, and place one leg in an outward direction. Then, with the leg pushed out, you need to move the chair and your body forward, using the outstretched leg as the guide. You can then keep moving around the room, by using one leg at a time, so that both legs are alternating in the exercise. It is important to keep moving around the room until each leg has been the dominate leg 10 times, so make sure you have adequate room to work with. This exercise is really nice for a hamstring injury because it does not require weights, and you will be able to feel the stretching in the hamstring area without too much pain or pressure.
Squats
Squats are a great exercise for an athlete rehabilitating from a hamstring injury, and it can also help strengthen or heal the thigh muscles. In order to perform squats, you should stand you’re your feet shoulder length apart, keep the back straight, and knees bent about 90 degrees. Slowly begin to move downward, so that the knees never extend past the toes, and hold this position for 10 seconds. You should do 10 repetitions, making sure to keep the back straight while moving into the squatting position, and always hold the position before moving to starting position. Squats are a nice rehabilitation exercise for hamstring injuries because as the injury heals, you can use free weights to make the exercise more interesting, although you should never use more than 10 pounds at a time.
Resistance Band Pull
The resistance band pull is really helpful to an athlete, if he or she is suffering from a hamstring injury, and can be performed by using a fitness band. This exercise will help strengthen the hamstring muscle, while also working out the leg as a whole, which is crucial for recovery. For this exercise, tie the fitness or resistance band to a stationary object, leaving one end of the band open.
She only uses resistance bands for one of her exercises but with a little creativity you can include resistance bands for squats and for the chair pull. There are dozens of rehabilitation exercises with resistance bands but how about strengthening and conditioning the weak areas before an injury.
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If you know someone who needs to strengthen their hamstrings send them this information, CLICK below.
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