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jIgɰ,m9u@A犾F*TE < b r > I m a g e 9 - L e g C u r l s : T h i s e x e r c i s e s t r e n g t h e n s t h e t h r e e H a m s t r i n g m u s c l e s a n d t h e t e n d o n s w h i c h c o n n e c t t h e H a m s t r i n g s t o t h e k n e e j o i n t a r e a . A g a i n , t h e r e i s s t r o n g e v i d e n c e t h a t L e g C u r l s w i l l a l s o s t r e n g t h e n t h e l i g a m e n t s t o t h e k n e e j o i n t . D o L e g C u r l s 2 - 3 t i m e s p e r w e e k a n d 2 - 3 s e t s o f t e n r e p e t i t i o n s . < b r > < b r > I m a g e 1 0 - L e g E x t e n s i o n s : S t r e n g t h e n s t h e Q u a d r i c e p s m u s c l e s p l u s t h e t e n d o n s w h i c h c o n n e c t t h e Q u a d s t o t h e k n e e j o i n t . A l s o d o n e t o r e h a b a k n e e a f t e r s u r g e r y . T h e r e i s a l s o s t r o n g e v i d e n c e t h a t L e g E x t e n s i o n s w i l l s t r e n g t h e n t h e l i g a m e n t s o f t h e k n e e j o i n t . D o 2 - 3 s e t s o f t e n r e p e t i t i o n s 2 - 3 t i m e s p e r w e e k . < b r > < b r > I m a g e 1 1 - K n e e W r a p s : D o n o t u s e k n e e w r a p s o n e v e r y s e t w i t h h e a l t h y k n e e s . U s e t h e m s p a r i n g l y i f a t a l l . W r a p p i n g c a n r e d u c e t h e d e v e l o p m e n t o f k n e e l i g a m e n t s a n d t e n d o n s . W h e n y o u d o w r a p a k n e e , m a k e s u r e y o u a l w a y s w r a p e a c h k n e e f r o m a n o u t s i d e t o i n s i d e s t y l e a s t h i s w i l l b e t t e r p r o t e c t t h e p a t e l l a . < b r > < b r > I m a g e 1 2 - S t r e t c h i n g T h e K n e e J o i n t A r e a C o r r e c t l y : T h e b e s t a n d s a f e s t w a y t o s t r e t c h t h e H a m s t r i n g s i s s h o w n i n t h e p h o t o . D o n o t d o a H u r d l e r s s t r e t c h a s t h i s p u t s t o o m u c h p r e s s u r e o n t h e m e d i a l c o l l a t e r a l l i g a m e n t . D o n o t e v e r t w i s t , p u l l o r p u s h a k n e e o u t o f i t s c o r r e c t a l i g n m e n t w h e n s t r e t c h i n g . m a k e h i s b a c k b a d . & n b s p ; T h e n s a y " g o o d b a c k " a n d s e e i f h e c a n f i x i t a n d m a k e i t g o o d . & n b s p ; I f t h i s g o e s w e l l , r e p e a t t h i s p r o c e s s t h r e e t o f i v e t i m e s . & n b s p ; P r o b a b l y o n l y o n e - i n - a - t h o u s a n d w i l l s t i l l h a v e t r o u b l e a f t e r a l l t h i s t e c h n i q u e e f f o r t . & n b s p ; < / P >
< P a l i g n = l e f t > A q u i c k m e t h o d t o f i x b a c k s c a n b e d o n e w i t h a d o w e l o r b a r a s s h o w n b y L u t h e r i n F i g u r e s 6 & a m p ; 7 . & n b s p ; T h i s q u i c k m e t h o d c a n a l s o b e d o n e w i t h o u t a b a r b y p l a c i n g " h a n d s o n k n e e s " w i t h t h e e l b o w s l o c k e d . & n b s p ; B e g i n b y p u t t i n g p r e s s u r e o n t h e k n e e s e i t h e r w i t h t h e b a r , d o w e l o r a t h l e t e ' s h a n d s . & n b s p ; N o w , " s p r e a d t h e c h e s t " a n d h o p e f u l l y e v e r y o n e w i l l l o o k l i k e L u t h e r i n F i g u r e 7 . & n b s p ; I f n o t , t h e n t h o s e a t h l e t e s w i l l n e e d t o u s e t h e b o x / b e n c h t e c h n i q u e a s p r e v i o u s l y d e s c r i b e d . < / P >
< P a l i g n = l e f t > E v e r y a t h l e t e ' s b a c k s h o u l d l o o k l i k e L u t h e r ' s b a c k i n F i g u r e 8 w h e n l i f t i n g , b l o c k i n g , t a c k l i n g , r e b o u n d i n g o r d o i n g a n y p o w e r m o v e m e n t i n s p o r t s . & n b s p ; F i g u r e 9 i l l u s t r a t e s t h e S t r a i g h t L e g D e a d L i f t w h i c h i s & n b s p ; a t o p p r i o r i t y a u x i l i a r y e x e r c i s e i n t h e B F S p r o g r a m . & n b s p ; T h i s e x e r c i s e w i l l s t r e n g t h e n t h e l o w e r b a c k . & n b s p ; D e t a i l e d i n f o r m a t i o n o n t h i s e x e r c i s e c a n b e f o u n d i n t h e H a m s t r i n g S a f e t y a r t i c l e . < / P >
< P a l i g n = l e f t > A t a n y t i m e d u r i n g a n y l i f t i f t h e l o w e r b a c k c o m e s o u t o f i t s t i g h t l o c k e d - i n p o s i t i o n , a n i n j u r y i s m o r e l i k e l y . & n b s p ; B a d p o s i t i o n o n t h e r a c k p h a s e o f t h e P o w e r C l e a n c a n c a u s e l o w e r b a c k p r o b l e m s . & n b s p ; I h a v e s e e n m a n y a t h l e t e s r a c k t h e b a r a s s h o w n i n F i g u r e 1 0 . & n b s p ; C o m p a r e t h a t p o s i t i o n w i t h t h e c o r r e c t r a c k p o s i t i o n o f f i g u r e 1 1 w h e r e t h e e l b o w s a r e u p a n d f o r w a r d w i t h t h e b a r r e s t i n g o n t h e s h o u l d e r s . & n b s p ; N o w t h e a t h l e t e c a n g e t h i s h i p s b a c k w i t h t h e l o w e r b a c k s a f e l y i n . < / P >
< P a l i g n = l e f t > S e t t i n g a b a r d o w n i n c o r r e c t l y h a p p e n s l i t e r a l l y t h o u s a n d s o f t i m e s a d a y . & n b s p ; L o o k a t F i g u r e 1 2 . & n b s p ; N e w B F S C l i n