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1.
Place your left foot through a loop of rubber tubing, and
step on it.
2.
Wrap the other end of the loop around your right leg, so it's
just above your right heel.
3.
Stand tall with your stomach muscles gently pulled in. Rest
one hand on a railing, wall, or the back of a chair for balance.
4.
Exhale as you slowly raise your right heel up and back toward
your butt. Keep your foot flexed through the full range of
motion.
5.
Pause and take a breath. Then inhale as you lower your foot
to the floor. Repeat 8 to 10 times. This is 1 set.
6.
Repeat the hamstring curl with your left leg.
As
you lift your leg, stand tall without wobbling or leaning.
Don't
rush through the movement. Go slowly to isolate the hamstring.
If
you concentrate on squeezing your hamstring, you can create
your own resistance without the band. If that feels too easy,
add a very light ankle weight (half a pound is probably plenty).
Don't
hold your breath. Exhale through your mouth when you lift
and inhale through your nose when you lower your foot. This
helps deliver oxygen to your muscles. It also helps you get
into a rhythm, so you're not working too fast or too slow.
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