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Closed Chain Hamstring Exercise Protocol

Created By: The Academy

Description:
from Greenstein et al. 2011 JMPT.

Instructions:
The exercise intervention included in-practice and home exercise programs incorporating a looped elastic band, specifically Thera-Band Loops (Hygenic Corporation, Akron, OH). These intervention exercises were a progression of 2 closed-chain, eccentric exercises (see below). Participants performed these exercises 2 times a week at supervised practices. The participants were also encouraged to perform the exercises 3 times per week as part of a home exercise program. During supervised practice twice per week, after 20 minutes of routine stretching and warm-up exercises, During each repetition or exercise, participants completed the eccentric portion of the maneuver for a period of 5 seconds. The concentric portion of the exercise was performed for 2 seconds.

Thera-Band Hamstring Eccentric Closed-Chain Split Squat

Thera-Band Hamstring Eccentric Closed-Chain Split Squat
Instructions:
Stand with feet in a staggered stance position, with the targeted hamstring forward of the other leg. Place the band or loop under your forward foot and stretch the band upward until your back is straight. Keep your elbows bent and hands at waist level while slowly bending forward and keeping your knees extended. The band should not have any slack throughout the exercise. Now release the tension in the band by extending your elbows and slowly return to the starting position. Repeat.

Thera-Band Hamstring Eccentric Closed-Chain Single Leg

Thera-Band Hamstring Eccentric Closed-Chain Single Leg
Instructions:
Begin with feet in a staggered stance position, with the targeted hamstring forward of the other leg. Place the band or loop under your forward foot and stretch the band upward until your back is straight. Keep your elbows bent and hands at waist level while slowly bending forward and simultaneously lifting your other leg (non-exercising). The band should not have any slack throughout the exercise. Now release the tension in the band by extending your elbows and slowly return to the starting position. Repeat.
Purchase Products Used in this Exercise Routine:

Consult your healthcare provider before beginning this exercise program. If you experience any pain or difficulty with any exercises, stop and consult your healthcare provider. The Hygenic Corporation is not liable for any injuries incurred while using exercises or programs accessed via this website. User must wear suitable eye protection such as safety goggles to protect against possibility of eye injury as a result of the band or tube snapping towards the face if grip is lost or if the band or tube breaks.

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