???? ???? 20 ??? ??? ????? ??? ??? ???? ?? ?????? ????? ??????? ??? ?? ?? ? ?????? ???? ??????? 20 ??? ??? ?? ? ?????? ????? ?? ??? ???? ???? ?? ???? ???? ????? ?? ????? ?????? ??? ???? ???? ?? ??? ?? ????? ???? ????? ?? ?????? ?? ??? ??? ?????? ???? ?? ?? ???? ?? ???? ?????? ????? ?? ???? ?????

Dr. Vishwas VirmaniPhysiotherapist21yrs exp

92% (18080 ratings)

Ask Free Question

Towel Hamstring Stretch Lie on the back, supporting the thigh with the hand or with a towel wrapped around it.. Slowly straighten the knee until a stretch is felt in the back of the thigh, trying to get the bottom of the foot to face the ceiling, one leg at a time. Hold the position initially for 10 seconds, and gradually work up to 20 to 30 seconds. Standing calf stretch Stand away from a wall and.put your fight foot behind you and be sure your toes are facing forward. Lean forward at the ankle while bending the right knee and keeping your heel on the ground. Hold this for 30 to 60 seconds. Repeat 10 times a twice a day. Contrast bath- Fill two buckets/ tubs with Very Hot Water and Very Cold water. Immerse your legs into the water for 3 minutes and then switch to cold water for 1minute. Repeat this 3 times once a day 

0 person found this helpful