Must know exercises

These are some of the basic exercises that one should know to deal with.
For a Hamstring curl the following work out may prove good. Life face forward on the bench of the machine with your calves and ankles hooked below the padded roller. Use a weight that you will be comfortable with and will not put strain on your body or back. Curt your leg backward towards your posterior and you will feel a deep muscle burn in that group of muscles. Slowly, lower the legs back to the starting position and try to do 3 sets of 10-12 reps each. Try to make each movement to the fullest extension to get the maximum benefit. Allow it to drop back completely before beginning the next rep. do not use jerky quick movements and try to keep them smooth. Do not allow your posterior to lift off the bench as it takes away the effect on the hamstrings.
Hip stretch -1: lie on your back on the floor with one leg placed on the knee of the other leg. Place your hands behind the knee of the leg that is on the floor. Lift leg upwards towards your body, while pulling your legs with the hands. You will feel the stretched on the hips of your crossed leg. Repeat the same with the other leg.
Hip stretch -2: stand next to a table or bench, which is at hip level. Fold one leg and put it on the bench. Bend forward and put palms on the bench. Hold it for around 60 seconds and repeat the same with the other leg as well.