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Thread: Hamstring exercises

  1. #1
    Senior Member mr_coffee's Avatar
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    Hamstring exercises

    Harrow!!!!!

    So I'm trying to build up my hamstrings, basically what I do now is leg curels, like I lay on my stomach on my bed and I kick my leg up.

    I also do this standing up.

    I'm trying to get to the point where I can basically be on my knees and not fall backwards. Like right now, If i hang onto somthing like i'm fine, but as soon as I let go, I'll just fall back on my heels.


    Any other ideas on how I can work these bad boys? I'm also assuming it is the hamstring that is my weak muscle. MY quads are pretty good.
    Injured:10-16-04
    C7/C8, T1 incomplete;


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  2. #2
    I went in the see the doctor last month and he told me to do 400 leg raises per day after seeing how weak they were. I would recommend swimming in one place. As in hang on the edge and kicking with your legs. This has help me quite a bit.

  3. #3
    Senior Member mr_coffee's Avatar
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    Awesome thanks, yah when Im' in the pool I always do this as well, I think i'm going to get a YMCA membership again and hit that up.

    When you say leg rasies, do you mean when your on your stomach and you bring your heel to your butt?
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  4. #4
    Get yourself an adjustable height stool. You can sit on it and use your legs (together or reciprocal) to pull yourself across the floor (tile to carpet, easy to hard). Safe, simple, and fairly cheap. You can do this along with more isolation type exercises such as leg curls from various position (with gravity, against gravity...)

    Wildwilly
    “As the cast of villains in SCI is vast and collaborative, so too must be the chorus of hero's that rise to meet them” Ramer et al 2005

  5. #5
    I do it the wildwilly way. I have swing away foot rests on my wheelchair and I can reach the ground with my heals. I use just legs (hamstrings are doing all the work) and pull myself around the house or driveway which is slightly uphill - that is a pump.

  6. #6
    mr coffee

    Falling back to your heels from kneeling would be weakness in your glutes and/or quads. Your hamstrings do not keep you up in that position, they would actually pull you down if you activated them in kneeling.


    Eric Harness, CSCS
    Founder/President
    Neuro Ex, Inc
    Adaptive Performance and Neuro Recovery

  7. #7
    Senior Member mr_coffee's Avatar
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    really? interesting. Thanks snowman
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  8. #8
    After reading my bone headed post above again I would like to correct myself. The hamstring has two functions, first to flex the knee and second to help with hip extension. In a high kneel, the hamstrings would mainly help you with the last few degrees of hip extension. The lower in the range of motion you go the more the quads and glutes are responsible.

    My apologies for the short and inaccurate post above.


    Eric Harness, CSCS
    Founder/President
    Neuro Ex, Inc
    Adaptive Performance and Neuro Recovery

  9. #9
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    I agree with Snowman on the glutes and suggest the "bridge" as a good exercise to help. Not sure if you can do that one or not, I remember it taking a long time to do it.

    I had the problem of over activation of my hamstrings while kneeling and they would cramp up like crazy. As my glutes got stronger they cramped less.

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