3. Bridging:

bridging3

How to Do:

  • Begin this exercise lying on your back in the position demonstrated.
  • Slowly lift your bottom pushing through your feet, until your knees, hips and shoulders are in a straight line.
  • Tighten the back of your thigh (hamstrings) as you do this.
  • Hold for 2 seconds then slowly lower your bottom back down.
  • Perform 3 sets of 10 repetitions provided the exercise is pain free.

4. Resisted Hamstring Curl:

resisted-hamstring-curl4

How to Do:

  • Place a chair facing a door about 3 feet from the door. Loop and tie one end of the tubing around the ankle of your injured leg.
  • Tie a knot in the other end of the tubing and shut the knot in the door.
  • Sit in the chair and raise your injured leg. Then bend your knee, bringing your foot down to the floor.
  • Allow your foot to slide along the floor and move back underneath the chair, stretching the tubing.
  • Slowly let your foot slide forward again. Do 2 sets of 15.
  • You can challenge yourself by moving the chair farther from the door to increase the resistance of the tubing.

5. Nordic Hamstring Curls:

nordic-hamstring-curls5

How to Do:

  • Start in a kneeling position, with your back straight and your head up.
  • Ask a friend or training partner to hold your legs firm to the floor.
  • Lean forward as slowly as you possibly can, using your core muscles to stop you from falling.
  • Keep leaning forward until you hit the ground.
  • Then push back up to your start position as quickly as possible.
  • Joe suggests you do three sets of eight reps of each of the above exercises.
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