Enhancing Skills

On Elbows Prone

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Stretch

Equipment:

N/A

The prone hamstring stretch on elbows is an exercise that helps to stretch the hamstrings, the muscles located on the back of the thigh.

Proper form:

  1. Begin by lying on your stomach with your legs straight.
  2. Prop yourself up on your elbows so that your upper body is off the ground.
  3. Slowly lift one leg off the ground, keeping it straight.
  4. Raise your leg as high as you can while keeping it straight and hold for a few seconds.
  5. Lower your leg back down and repeat with the other leg.
  6. Continue alternating between legs for the desired number of repetitions.

How to reduce difficulty: If you find the stretch difficult, you can try bending your knee slightly and lifting your heel towards your buttocks.

How to increase difficulty: To increase the intensity of the stretch, you can use ankle weights or hold the lifted position for a longer period of time.

Number of reps: Beginner: 2 sets of 8-10 reps per leg Intermediate: 3 sets of 10-12 reps per leg Advanced: 4 sets of 12-15 reps per leg

Estimated time for exercise: 2-3 minutes

Body Group:

Chest

Muscle Group(s):

Shoulders

Muscles used:

Primary:

Deltoids

Secondary:

Pectoralis Major

Tertiary:

Triceps Brachii

Difficulty:

Beginner

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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