Fui Dar Minha Primeira Gingada o Cleiton Tela preta. Escutei mais Nada Só escutava Assim ó to fix a torn hamstring, you don’t want to stretch it early on because your hamstring was just injured by stretching the muscle beyond its capacity under load. Rather, start off with pain free isometrics. A bridge with your knees bent is great for this. Make sure that you’re really squeezing your glutes. 5 to 10 second holds. This should not recreate pain. As that gets easier and pain decreases, you add load. The hip thrust is a progression of the bridge still working the hamstrings, but in a shortened position under load. Eventually you need to load the hamstring in a lengthened position. Nordic Hamstring Curl is great for that. Having a band around the shoulders allows you to more easily control the full range of motion down and back up before you’ve restored your full hamstring strength.