Refer to the previous post (part 1) for acute stage hamstring injury rehabilitation guidelines.
Reminder: the exercises should be done without pain. A strong indicator of whether or not your hamstring is ready to begin the next phase of exercises is if you feel pain while completing the exercise. You should complete your exercises one day on and one day off, to allow the muscles to rebuild and to evaluate pain/soreness. You can use ice after completing your exercises.
Tips for preventing hamstring injury:
Warm up before exercising, jogging, running!
Exercises for hamstring injury rehabilitation:
Prone hamstring curl (phase 1)
Prone hip extension (phase 1)
Hip thrust (phase 2)
Cook hip lift (phase 2)
Single leg catch (phase 3)
(Demo of exercises 2, 3, and 4- hip thrust, cook hip lift, single leg catch)