Ball hamstring bridge and roll
Muscles used in this exercise
Hamstrings and gluteal muscles.
Purpose
A dynamic way of strengthening your hamstring and gluteals. Because there is an “eccentric component” where the hamstring is activated while it shortens and lengthens, it is brilliant for injury prevention. This is a recommended exercise for all sports that involve running.
To do this exercise
Start lying on the ground with both feet up on a chair.
Push your heels into the chair and lift your bottom-up from the ground.
Make sure you maintain a neutral spine while you do this.
Control the movement as you lower yourself back to the ground.
Jeffrey Wong
Jeffrey is an experienced physiotherapist with a special interest in treating office worker's back pain. He is an expert in manual therapy for the spine and he continues to develop skills in strapping and injury prevention for athletes. He was the team physiotherapist for Nepean FC football club.