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Exercise of the Month -December- December's exercise of the month focuses on the hamstrings, which are
the muscles on the back of the leg. Strong hamstrings protect the knees and hips. If you have knee problems, incorporating
a good hamstring exercise into your workout may help to reduce the pain. Choose one of the exercises below to perform, and
do up to 12 repetitions for 1-3 sets.
Exercise Description: Seated Hamstring Curl Instructions: 1. Start by adjusting the machine so that your knees line up with the pivot point of the lever. 2. Place your feet on top of the pad so that the lower part of your calf is on top of the pad. 3. Proceed to pull your feet down towards the floor until you have reached the full range of motion. 4. Return to the starting position and repeat for the desired repetitions. Modifications:
Exercise
Description: Free Motion Hamstring Curls Instructions: 1. Start by standing and placing a foot in the foot harness (or wrap resistance band around ankle). 2. Proceed to curl your foot back and up keeping your knee stabilized next to your other knee and bringing your foot all the way to your butt. 3. Return to the starting position and repeat according to the prescribed repetitions. Repeat with the other leg. Exercise Description: Bodyweight Forward Lunge Instructions: 1. Start by standing with your feet shoulder width apart. 2. Step foward with one foot and bend your knees into a lunged position. Your back knee should come close to touching the ground and your front leg should be bent to about 90 degrees at the knee. 3. Maintain your upright posture throughout the movement. 4. Return to the starting position and repeat. Once repetitions are completed then repeat with the other leg. |
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Health and Fitness Tip