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2 Variations of Hamstring Stretches

6/9/2017

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Purpose: To stretch the back of the leg, which, if tight, can contribute to back, hip, knee, and ankle pain, and increase the risk of injury playing sports.

Instructions:
  • 3 way hamstring stretch: Put your foot up on a stool or a chair, square your hips so they're both pointed forward, point your toes up and bend over your leg to feel a stretch at the back of the leg. Hold for 30 seconds, do 3 times. 
  • Seated lacrosse ball stretch: Sit on a hard surface, placing a lacrosse or a tennis ball under your leg where you feel the tight muscle. Let the weight of your leg sink into the ball, feeling a stretch as you bend and straighten your knee. Do this slowly 10-15 times. 

​Common Errors: In the 3 way stretch, keeping your knee bent, or not squaring your hips - usually indicates poor form or the height of the chair is too high for you. Try your foot on a lower surface until you can do this stretch with good form.  In the lax ball stretch, careful to not perform this took quickly. 
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    Dr. Q

    Some useful strengthening exercises and stretches for different ailments and complaints. This databases consists of commonly prescribed stretches and exercises used at our office. 

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Norwalk, CT 06851
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  • Home
  • About
    • Meet the Team
    • Office Tour
  • Services
    • Services & Techniques
    • What we Treat
    • Chiropractic in the Media
  • Contact
    • Location & Hours
  • Stretches & Exercises
    • Stretching & Exercise Videos
  • Q & A with Dr. Q
  • Testimonials & Reviews
  • Forms