The hamstring muscle is actually a group of three muscles: the semitendinosus, semimembranosus and biceps femoris, located on the back of the thigh. A strain, partial or full tear can lead to pain and loss of normal range of motion of motion in the leg. Exercises to help rehabilitate a torn hamstring will strengthen both the hamstring and quadriceps muscles.
Chair Slide
Sit on a chair or stool that has wheels with your feet flat on the flat and your back straight. Raise your foot an inch off of the ground and extend the lower leg up in the air while tightening your quadriceps muscle. Slowly lower your leg until your heel rests on the ground and pull yourself forward using your heel while tightening your hamstring. Repeat with the opposite foot pulling yourself across a space.
Standing Leg Curl
Stand beside a wall or table for balance with your injured leg closest to the wall. Bend your lower leg upward until the calf is at a 90-degree angle with the hamstring . Slowly raise your heel upward toward your buttocks, tightening the hamstring as the leg rises. Smoothly straighten the leg and return it back to the floor. Aim to complete three sets of 10 repetitions with a short break in between each set.
Bridging
Begin by lying flat on your back with your knees bent to a 90-degree angle to your body and your feet flat on the floor. Slowly lift your buttocks off the floor, pushing through your feet. Continue raising your hips upward until your knees, hips and shoulders are in a straight line. Tighten your hamstrings as you perform this motion. Hold your hips raised for two seconds and then slowly lower your bottom back to the floor. Perform this exercise up to 10 times.
Lying Hamstring Curl vs. Resistance Band
Lie on your stomach with a resistance band tied to an anchor behind you and around the ankle of your injured hamstring. Slowly bend your lower leg backward toward your buttocks while you are tightening your hamstring. Continue to bend your knee until you are no longer able to and hold this position for five seconds. Slowly straighten your leg back down to the floor. Perform up to three sets of 10 repetitions of this exercise.
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