#32 - Hamstrings PIR / Self Stretch / CRS
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WARNING!!! Please do not perform any of these exercises unless they have been prescribed to you by one of our doctors. When performed correctly, none of these exercises should cause any pain. If you experience any pain or discomfort during or after any exercise, stop immediately and let us know.
Purpose:
To help relieve pain and discomfort. Increase flexibility and range of motion to prevent further/future injury.
Where to Feel it:
In the back of your leg (hamstring, calves).
Description:
For Self Stretch
- Lie on back.
- Place leg to be stretched straight up along wall.
- Leg not being stretched is placed through open doorway.
- Move closer to wall to achieve more stretch.
- Remember to always keep breathing!
For PIR
- After assuming position above, gently push leg into wall, and breathe in.
- Hold breath and continue to push for several seconds.
- Breathe out and relax leg.
- As you relax, you should be able to move a bit closer to wall to achieve a deeper but gentle stretch.
- Stay at this new stretch position and repeat steps 1-5, 2-3 more times.
- Remember to always keep breathing!
Reps:
1 for self-stretch (20-60 seconds) or 3-4 for PIR or CRS.
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