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  • Convenient Exercise: Hamstring curl

    Mr Ray Loh, an exercise physiologist at Tan Tock Seng Hospital, demonstrates some strength conditioning exercises.

    Mr Ray Loh, an exercise physiologist at Tan Tock Seng Hospital, demonstrates some strength conditioning exercises.

    These are a few of the many exercises that runners can conveniently add to their training regimens as they do not require equipment.

    "Dynamic exercises can improve one's shoulder, core and back stability, which can help maintain a good posture during running. This also indirectly helps in the training outcome and injury prevention," he said.

    Hamstring curl

    1. This strengthens the back thigh muscles.
    2. Lie on your stomach, hugging your elbows in front of you and stretching out your legs behind, with your right ankle hooked over the left (top).
    3. Bend your knees to lift your calves off the floor.
    4. At the same time, exert a slight force with the right leg to resist the other leg from moving upwards (above).
    5. Lift your calves till they are perpendicular to the floor. Relax and return both legs to the starting position slowly.
    6. Do the exercise 10 to 20 times to make a set. Do two or three sets on each leg.

     

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