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29 reactions | Double to Single leg bridge例 Lift buttocks into hip extension with: Stage 1-3 Two legs (knees flexed to ±90°) Stage 4 Single leg (knee flexed to ±90 °) Stage 5 Injured leg positioned on a bench or the clinicians shoulder Aspetar Hamstring Protocol  https://youtu.be/Fzex_zG1JtA | Aspetar | Facebook
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ASKLING L-PROTOCOL FOR HAMSTRING REHAB Want to return to sport faster after a hamstring strain? 🏃‍♂️ A 2013 paper found that using lengthening/eccentric exercises such as those in the video below helped return Swedish football players to the field much faster (28 vs 51 days on average) than conventional hamstring exercises (contract-relax stretching, standing hip extensions, pelvic lifts). If you want to learn more about hamstring rehab, here is a great blog on functional hamstring rehabilitati
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THE ASKLING HAMSTRING REHAB PROGRAM Askling et al. (2013) compared two different rehab programs (eccentric program vs. conventional exercises) in 75 Swedish elite soccer players with acute hamstring injuries. The authors found a mean return to play time of 28 days for the lengthening type protocol and a mean time of 51 days for the conventional protocol. Watch our video to all the exercises that were included in the eccentric program by Askling et al.! You can a link to the the free full-text ar
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