[introductory info tk]
Eccentric Exercises for Hamstring Strain Rehabilitation
Eccentric exercises use movements that load and stretch the muscle-tendon unit while the muscle fibers are contracting. Using eccentric exercises in mid to late stages of hamstring strain rehabilitation helps to strengthen the hamstring muscles and enable them to work in lengthened (stretched-out) positions.
Diver
Make a loop with the theraband, anchor one end under your foot, and hold the other end with your opposite hand. Pull up to upright position, then lower down slowly. Keep upper body rigid and pivot at your hip, using the other leg to counterbalance.
3 sets of 15 repetitions.
Start without resistance and progress to add resistance band (as in video) or weight (dumbbell or kettlebell) of increasing resistance.
Slider
Lie on your back with both knees bent. Lift up to a single leg bridge, then slide the heel of your supporting foot out slowly until the knee is almost straight. Once all the way down, slide the foot back up before lifting up to a bridge again.
3 sets of 15 repetitions.