Best Hamstring Exercises at Home: Health Benefits, Variation

Table of Contents

What is a Hamstring exercise?

Hamstring exercises are used to strengthen the hamstrings, the muscle group located on the back of the thigh. Tight hamstrings can cause pain in the lower back, knees, and even the lower abdominal region. Hamstring exercises can be performed to increase flexibility, build strength and improve athletic performance. In this article, we will discuss the definition of hamstring exercises, popular hamstring exercises and their effectiveness, before providing a list of hamstring exercises.

The hamstring muscle is a larger group muscle in lower body.
In this three muscle are involved biceps femoris, semitendinosus and semimembranosus.
It is located in your back of thigh in leg.
A hamstring muscle commonly known as opposite group muscle of quadriceps femoris but it does not mean that both muscle not working together.
This both group muscle work together when you are in a standing posture your knee and hip both are extended.
All hamstring muscle was used in your daily activities like running.biking,walking,as it do knee flexion and hip extension control.
The benefits of hamstring muscle exercise is helps to strengthen back thigh and power of muscle and its tone. help to reduce chance of injury.
It mostly focus on mobility as well as strength.
A Stronger hamstring group muscles can help athlete compete more effectively then others.
This muscle involved in many sports activities.
Which helpful to increase stamina and speed in sports activities.
This muscle action is hip extension and knee flexion.
You have to take care your hamstring muscle while doing heavy activities.
When your hamstring is injured you firstly feel pain in your back of knee.
A hamstring injury cause sharp shooting pain in your back thigh.
You feeling popping of muscle.hamstring injury mostly seen in sports man and in a dancer due to sudden stop and start the activities.
When you suffering from hamstring injury you have to sleep with knee straight.
For preventing this injury you have to strengthen and more flexible your hamstring muscle.
The action of the hamstring muscle is hip extension knee flexion.. it is important to keep these muscles loose or flexible. hamstring Stretch will help you to avoid strains and muscle tears.

Origin of Hamstring muscle :

The long head of biceps femoris originate from the ischial tuberosity and sacrotuberous ligament. a short head originate from the lateral lip of the linea aspera and lateral supracondylar line of femur bone
The Semimembranosus muscle arises from the ischial tuberosity of pelvis.
The Semitendinosus muscle originates from the ischial tuberosity of bony pelvis to the proximal end of the tibia just below a medial condyle

Insertion of hamstring muscle :

A short head long head of biceps femoris inserts onto the head of fibula.
The Semimembranosus muscle inserts into the medial condyle of tibia.
The Semitendinosus muscle inserted into pes anserinus.

Arterial supply of hamstring muscle :

profunda femoris artery is a branch of femoral artery

Nerve Supply

Sciatic Nerve

What is hip extension?

When you are standing or you lie on your belly you put your leg backward this is the hip extension, in this your hamstring muscle is working or the back thigh moves back side, such as when we go from sitting to standing position or we perform squatting. This function is also what provides the force necessary to propel you forward when you are running.

What is knee flexion?

The main function of the hamstrings in your knee is to bend the knee towards your butts, as when king, running, and stair climbing. The hamstring also serves to rotate the lower leg inwards side or outwards side, which is necessary to maintain correct placement when walking.

Benefits of Hamstring exercise and hamstring stretching:

Following are the Benefits of Hamstring exercise

Strengthen your back thigh which will improve your knee flexion and hip extension.
Reduced chance of injury: Keeping the hamstrings flexible will reduce the chance of straining or tearing the muscle fibers during heavy physical activities, such as running.
Help to improve stamina and speed in athletes.
Improve flexibility: Hamstring muscle stretching helps to improve flexibility and increase the range of motion in the hip joint and knee joint. Both of these benefits will help people fulfill daily tasks, such as walking up stairs climbing, and bending forward, with easy.
Improve or maintain your posture
Help to relieve back pain: Tight hamstrings decrease the mobility of the pelvis, which creates: pressure on the lower back area. Strengthening and stretching of the hamstrings can prevent them from becoming too tight and give extra support for the back and pelvis.
Help increase blood circulation.
Reduce muscle fatigue, as well as help reduce the risk of injury.
It helps improve your balance as well as increase stamina.
help prevent the onset of delayed muscle soreness. I
Decrease the risk of sciatica Pain
Tingling and numbness sensation in your posterior thigh.
Strong hamstrings help you to move efficiently and quickly, easily.
Helps prevent injuries because the hamstrings stabilize your knee joint and hip joint.

Hamstring Exercise at Home :

There has many hamstring exercises you can do easily at Home. Following are the list of exercise you can try at Home.

Single-leg deadlift
Walking lunges
Glute bridge
Single-leg glute bridge
Marching glute bridge
Bulgarian split squat
Dumbbell dead lift
Weighted glute bridge
elevated hip thrust
Weighted swing
Dumbbell good morning
Dumbbell sumo squat
Reverse dumbbell lunge
Banded glute bridge
Leg bridge knee drive with band
Banded single-leg Romanian dead lift
Banded staggered stance dead lift
Banded hamstring curl
Standing resistance band kickback
Banded good morning
Lying Leg Curl
Hamstring Slide.
Toes-Elevated Dumbbell RDL.
High Donkey Kicks.
Standing Leg Curls.
Floor Glute Ham Raise.
Single-Leg Stability Ball Curl.
Squat Jumps

Single-leg dead lift

This exercise includes hip hinge movement which strengthens your back thigh, core muscle, and back.
How to do:
You have to stand with hip and feet width apart with holding dumbbell or kettele bell,barbell in your both hands and down in front of you.
Then lean forward from your hips and take your one leg behind you and it should be extended.
Now you have to lift your extended leg and pitch your body forward with front leg and make a T shape in your body.
Your both arms should be hanging out with a weight in front of you. Your standing leg slightly bend.
Hold for 2 to 3 seconds and take your extended leg in .and straighten your body. Repeat this for another leg.
Do 15 to 20 repetitions with 2 sets in one session.

Walking lunges

This exercise is variation of static lunges exercise.it is excellent exercise for larger group muscle in lower body.

How to do:

You have to stand with hip and feet width apart .
Your trunk should be straighten and you have to engaged your core muscle.
Your chin should be lifted and shoulder push backward.
Now you have to take wide step with your right leg forward,left leg heel slightly raise,both arms are by your side or put on your hips.

Bend both knees and your left knee towards floor.

Now slowly extend your both knee and you will straight in position now take left leg forward.

Continuously doing this movement with alternate leg with 20 repetitions for 3 sets.

Glute bridge

This is good exercise for improving hip mobility and strengthening your lower back.
How to do:
For this exercise, you have to simply lie on met with both arms on your side and both knees flexed.
Your feet should be flat on the ground. now lift your hips towards the ceiling from the ground until your shoulder hips,knee make a straight line.
Do not over extend your back.
Hold this position for 2 seconds then lower down your hips.
You have to do this exercise for 10 repetitions with 2 sets.

Single-leg glute bridge

How to do:
For this exercise you have to simply lie on met with your both arms your side and both knee flexed.
Your feet should be flat on the ground.now lift your right leg off the ground. your left knee should be bend your right leg and left knee in a straight line.
This is the starting position. now you have to push your hips towards the ceiling, you have to do maximum hip extension hold this position for 2 to 4 seconds then lower down your hips. do this exercise for 10 repetition on alternate leg lift with 2 sets.

Marching glute bridge

This exercise teaches you how to stabilize pelvis with leg movements and help to reduce low back pain.
How to do:
For this exercise you have to simply lie on met with your both arms your side and both knee flexed.
Your feet should be flat on the ground.
Now lift your hips towards ceiling from the ground until your shoulder hips,knee make a straight line.
Now push your right knee towards your chest with maintaining bridge position.
Return right leg heel to the floor,now push your left knee towards chest.
do not lift your pelvis.do this movements with alternate knee towards your chest with bridge.complete 10 repetition with 2 sets.

Weighted glute bridge

How to do:
For this exercise you have to simply lie on met with your both arms place over your lower abdominal part with minimal weight dumbbell. and both knee flexed.
Your feet should be flat on the ground.
Now lift your hips towards ceiling from the ground until your shoulder hips,knee make a straight line.
Do not over extend your back.
Hold this position for 2 seconds then lower down your hips.
You have to do this exercise for 10 repetition with 2 sets.

Bulgarian split squat

This exercise is variation of single leg squatting.
How to do:
For this exercise you need one bench or one chair.
You have to stand in front of bench.pick your left foot and place over the bench knee should be flexed.
Left ankle rest on a bench.
Your right leg should be straight.
Now you have to bend your right knee until right thigh is parallel to the floor and take your left knee towards the floor.
Continuously do this movements for 10 to 15 repetition.

Dumbbell dead lift

This exercise is a multiple joint dynamic exercise,this exercise is a great way to daily workout.
How to do:
You have to stand with hip and feet width apart with holding dumbbell or kettelebell,barbell in your both hands and down in front of you.
Now you have to lean forward from back and slightly bend your knees.hold for two seconds.then go to starting position.
Do this movements 15 to 20 repetition with 2 sets.

elevated hip thrust

How to do:
For this exercise you need one bench.
Set your back on bench with both knees bent and feet flat on the floor.
Bench just touches to your shoulder blades,you can your both elbows on the bench.
Your both hands place behind your head.
Your chin tucked in,now push through your heels until your both thighs parallel to the floor .
you have to push your buttocks upward side .
Your both leg should form a ninety degree angle.for beginners for 2 to 3 sets of 12 to 15reps.

Weighted swing

How to do:
For this exercise you need dumbbell or kettle belt.
You have to stand tall and grip dumbbell in your hand .
Your body weight should be shifted on heels and you have to bend from back lower your buttocks and down towards the wall behind you.
Then lift your arms up to chest height and swinging upward from quadricep muscle.
You have to contract your hip and core muscle.,this is one repetition.repeat for 15 to 20 times.

Dumbbell good morning

How to do:
You have to stand with hip and feet width apart with holding dumbbell in your both hands and it should be at shoulder level.
Now slightly bend your both knees .
Then hinge at your hips and lower down your trunk (bend your trunk)until is almost parallel to the floor.
Hold this position for couple of seconds.then return to the starting position,this is one repetition.

Dumbbell sumo squat

How to do:
You have to stand with hip and feet width apart with holding dumbbell in your both hands and it should be your front of chest level.
Now bend your both knees until your thighs are parallel to the ground.
Keep sure your weight should be in back of your heels.

Reverse dumbbell lunge

How to do:
You have to stand with hip and feet width apart with holding dumbbell in your both hands.
Now take backward step of your right foot bend your left side knee up to 90 degree.
And lower down your right knee until make a right angle.then push your heels and return back to starting position.
Your trunk should be straight .you can do this with same leg or with alternate repetitions.
Repeat this exercise for 15 to 20 repetitions.

Banded glute bridge

How to do:
For this exercise you have to lie on your back with knee flexed.
Your feet flat on the ground,booty band round around your bottom of thighs.
Keep sure your foot exactly under your knees,not in front.
Your both hands should be by your side.push through your heels and raise your hip towards the ceiling,engage your abs and glutes.
You make diagonal line from shoulder to knees.
Hold for couple of seconds the lower down your hips.
This is a one repetition complete.
Repeat for 15 to 20 times.

Leg bridge knee drive with band

How to do:
For this exercise you have to lie on your back with knee bend .
Your hands by your side.band should be placed rounded just above the knees.
Now raise your hips off the ground, toward the ceiling.
This is the starting position,now take your right knee towards the chest then hip off the ground maintain it then take left knee towards the chest.
Continuously do this move knee to chest.
Repeat for 30 to 35 times.

Banded single-leg Romanian dead lift

How to do:
For this exercise you have to stand with hip and feet width apart.
Place loop band over the thighs (just above the knees).
Now hinge hip to take your upper body forward and at same time your one leg should be go backward side.
Then stand up and do it again for another leg.
Repeat this exercise for 15 to 20 repetitions.

Banded staggered stance dead lift.

How to do:
You have to stand with hip and feet width apart and take right foot slight forward a few inches.
Grab band in your hands,now bend forward from trunk take your towards ceiling.
Your left heel slightly up from the floor.slowly stand up and do it again.
Repeat this exercise for 15 to 20 repetitions.

Banded hamstring curl

How to do:
For this exercise you have to lie on your tummy,with a resistance around our both ankle joint.
Your both leg should be extended behind you.toes are not tuck.
Its a starting position for banded hamstring curl.
Now breath in and breath out tuck in your toes of left foot and elevated your heel towards glutes.
Lower down your left foot towards the mat into starting phase.
Repeat this exercise for 15 to 20 repetitions.

Standing resistance band kickback

How to do:
For this exercise you have to put resistance band around your left foot and take other end in your both hands.
You have to stand straight with pull resistance band straight.
Your both leg should be straight and kick form right leg back as much as you kick then bring your leg return.
Do this for 30 times then do this movement with another leg with same repetitions.

Banded good morning

How to do:
For this exercise you have to Take a resistance band and stand with your feet and shoulder-width apart.
Place one side of resistance band firmly under your feet.
Take the other side of the resistance band and bring it upside, so it is placed over the back side of your neck and along with shoulders.Keep your feet in place and hold the resistance band in place by gripping your hands against your shoulders. This will help to reduce tension that is directly on a neck.
You have to your knees and loosen your hips to start the exercise with the resistance band loose around your body.
Push your feet into the floor and straighten your both knees, also straight you back.
Push through the ground with keep your back straight and extending your hips joint.
Now return to the starting position, but try to keep your torso straight to avoid any injury and to help to your posture.
Repeat this exercise for 15 to 20 repetitions..

Lying Leg Curl

How to do:
For this exercise you have to lie on leg curl machine with face down and stretch your leg out fully.
A roller pad should rest few inch over your calf just above your heels,grip the support handle on each side of machine.
Breath out and flex your knees .pull your ankle as close to your buttocks as you can.
Keep your hip firmly on a bench,hold lightly and breath in and return your foot to starting position in a comfortable movement.
Repeat this for 15 to 25 repetition.
You can also do it without leg curl machine.
For this you have to lie on your tummy and bend your both knee and take towards buttocks.

Hamstring slide

How to do:
For this exercise you have to Lie on floor with face up, arms by sides with palms down, legs extended with heels are on gliding discs.
Lift glutes about 2-3 inches off the ground, squeeze your hamstring muscles.
Lift your hips as you bring heels toward butts until heels are under knee joint then Slide heels to start.
Keep your hips lifted.
Do 15 to 20 repetition in initial phase then gradually increase .

Toes-Elevated Dumbbell Romanian dead lift.

How to do:
For this exercise your toes should be elevated during a Romanian Dead lift.
Elevate your toes during a Romanian dead lift is a great way to strengthen your hamstrings.
You will feel a more stretch in your hamstrings and calf muscle.
You have to stand with your toes elevated and take dumbbell in your both hand .
Now you have to bend from your torso towards the floor until your spine is parallel to the ground.
Then return to starting position.do 15 to 20 repetition in initial phase then gradually increase .

High Donkey Kicks.

How to do:
For this exercise you have to get on all four limbs (quadruped position)your hands directly under your shoulder and your knee under your hip joint.your trunk should be straight.
Without rounding your trunk engage your abdominal muscle.
Your right knee should be bend up to 90 degree.then slowly elevate your right leg back and upward towards the ceiling.
You have to take upward up to your back make a arch.and your hips are slight rotate.
Then back to starting position.
Do 15 to 20 repetition on one leg then go for another side.

Standing Leg Curls.

How to do:
You have to stand with hip and feet width apart.place your both hands over the waist or on a chair for maintain a balance.
Slowly bend your left knee take your heels towards the buttocks.
Your thigh should be parallel.
Then slowly lower your foot.
Do 12 to 15 repetition on one leg then for another leg.

Floor Glute Ham Raise

How to do:
For this exercise you have to lying on your stomach, your arms by your sides and both legs and arms are extended.
Then you have to raise your upper body and trunk off the ground and towards the ceiling .
Your lower leg should be in a steady position.
You have to raise up to your thighs are stand straight.
Then return to a starting position.
You also do this with a machine.do 15 to 20 repetition

Single-Leg Stability Curl.

How to do:
For this exercise you have to lying on your stomach, face down on the leg curl machine.
Put your legs under the circular pads so your legs are straight and the pad rest between your calf muscle and ankle joint.
Breath in and breath out.now slowly extend your right knee to return a starting position.
Do 15 to 20 repetition.

Squat Jumps

How to do:
You have to stand with hip and feet width apart and then bend your knees until your thighs are parallel to the floor .
Keep your trunk straight and chest lifted.
Arms is front of your chest now jump up and swing your arms over head and back return to knee bend (squatting position).
Do 10 to 20 repetition.

There has some yoga to Strengthen your hamstring muscle :

Here are 5 of my favorite exercises for Strengthen the hamstrings muscle

Chair-pose

You have to stand with hip and feet distance apart.
Then you have to bend your both knees until your thigh are parallel to the ground and you have to image sitting on a chair.
Your spine should be straight keep your body weight on heels.
Place your both hand in prayer position at chest level or raise over the head maintain this for 5 to 10 seconds.
Then take down your hand you have to stand up.

Crescent-knee-lifts

For this pose you have to simply stand then take your right foot backward approx 3 feet.
You have to stay on your right toes reach through your heels to activate your leg.
Bend your left knee ,bring it up to 90 degree.
You may take your hands in prayer position at chest level or you take your arm over the head.
From this position you have to take your right foot up and down ,then breath out.hold this position for 3 to 4 seconds.
Now take your left leg backward and do this movement again.repeat 5 to 10 times on each side.

Triangle Pose

Set you same as in Crescent pose.
Place your left foot flat on the floor, pointing your toes towards the upper left corner on your mat.
Turn your trunk to face the left side wall.
You have Stretch your both arms towards the front and back walls.
Your head turn to face the front of your mat.
Straighten your right leg, and breath in and reach as far as you can move forward with your right hand.
Once you can go no further reach, then breath out to bring the hand down towards your mat, bending at the waist.
Reach your left hand towards the ceiling and look upward at your fingers.
You also even elevate the arms over the head, using even more core and leg strength.

Warrior III

It is also known as Virabhadrasana III
You have to firstly take a Crescent Pose
Breath out and bend your right knee and on the breath in push through the foot to rise up on your straight left leg.
Flexed your right foot and push through it as if you are standing on the wall just behind you.
You can also keep your both arms outstretched towards wall in front of you or bring them to into a prayer position.hold this position for 5 to 6 seconds.
If you would like to do combining your Warrior III pose and Crescent Knee Lifts breath in in Warrior III pose then breath in float back down into a crescent pose,breath out and touch your knee to the floor,breath in back into warrior lll pose.

Bow Pose

For this you have to lie on your stomach.your hip and feet distance apart
Keeping the feet hips distance apart, bend at the knees and reach back to grab the tops of your feet with your hands.
With an inhale, push your feet into your hands to pull yourself up.
Continue to push with the feet, while pulling with the hands.Hold this position for 3 to 5 seconds.
Protect your back by activating the core, hugging bellybutton to spine.
So, while you may have the aim of touch your nose to your knee, be sure to keep in mind that concept of balance the body by including hamstring strengthening exercises along with your stretches.do not overstretch your body to conform to an idealized standard to complete pose.

By including above simple exercises in your weekly fitness program you can improve your hamstring strength and keep these vital muscles in your body which is happy and some healthy.
Remember, we are always looking to maintain balance in yoga (and no, I’m not referring to handstands)pose.It is important that we are stronger and flexible to keep our body perfectly supported on and off yoga mats.

Best hamstring stretches position explain below:

Lying hamstring stretch

How to do:
For this stretch, you have to Lie flat on either the floor or a mat with both legs fully stretched out.
To stretch the left leg, hold the back of the left knee with both hands, pull the leg up toward your chest, and slowly straighten.
The knee until it feels as though it is stretched.
Hold the stretch for 20–30 seconds. 3 to 4 times.

Lying hamstring stretch using a strap

How to do:
For this stretch, you have to Lie flat on either the floor or a mat with both legs fully stretched out.
To stretch the left leg, bend the left leg and place the strap across the ball of the left feet.
You have to Hold the strap your hands.
Keep the right leg extended on the ground with the foot flexed. This should push the thigh and calf muscle toward the ground.
Slowly extend your left leg with the foot flexed. The left leg should be straight with a slight bend your knee, and the your bottom of feet should be face towards the ceiling.
Gently pull the strap until there is a slight tension in the hamstrings muscle.
Hold the stretch for 20–30 seconds.
Repeat two to four times.

Lying hamstring stretch using a wall

How to do:
For this you have to lying in an open doorway.
Lie flat on either the floor or a mat, with the back flat and the right leg fully extended on the floor.
The right leg should pass through the doorway.
Lean the left leg against the wall next to the doorway.
You have to Adjust the distance between the body and the wall to create mild tension in the left leg.
Hold this stretch position for 20–30 seconds.
Repeat three to four times.

Sitting hamstring stretch

How to do:
For this stretch you have to stretch the right leg, sit on the ground with the left leg bent at the knee with the foot facing inward. This is called the butterfly position.
Extend your right leg, keeping it slightly bent from the knee.
You have to Bend forward from waist, try to straighten your back .
Hold this stretch position for 20–30 seconds.
Repeat this for three to four times.

Sitting hamstring stretch using a chair

How to do:
For this stretch you have to Sit with the back straight at the edge of the chair.
Make sure your foot flat on the ground.
To stretch the left leg, straighten it with the heel on the ground and your toes pointing toward the ceiling.
You have to Bend forward at the hip and place the hands on the right leg for take support.
Try to take your spine in a neutral position.
Hold this stretch position for 20–30 seconds.
Repeat three to four times.

Standing hamstring stretch

How to do:
For this stretch you have to Stand straight with your spine in a neutral position.
Place the right leg in front of your body with the knee flexion, then push your heel towards the floor, and the toe pointing toward the ceiling.
you have to Slightly bend your right knee.then lean forward from waist and put your hands on the straight left leg.
Try to take your spine in a neutral position
Hold this stretch position for 20–30 seconds.
Repeat this stretch for three to four times.

Standing hamstring stretch using a table

How to do:
For this stretch you need one table which is shorter then your hip height
You have to Stand upright with the spine in a neutral position.
Place your right leg on the table with the foot flexed .your toes point toward the ceiling. Stand far enough away from the table so that only your foot and part of the calf muscle rest on the table.
Bend forward from waist until there is a stretch in your hamstring muscle.
To increase the intensity of the stretching, bend forward slightly, put your hands on the leg or the table for take a support.
You should Hold this position for 20 to 30 seconds.
Wait 15 seconds then repeat three to four times.

Standing Toe Touch

How to do:
for this stretch you have to stand with feet and hip width apart.then bend forward from your hips and reach to touch your toes without bending your knees.it is ok if you not touch ground.go as much as possible until you feel a slight stretch in your back thigh.when you breath in your body take lower down ,when you up breath out.
You should Hold this position for 20 to 30 seconds.
Wait 15 seconds then repeat three to four times.

Rotating Toe Touch

How to do:
For this stretch, you have to stand with feet and hip-width apart with your arms stretched out by your side
With your left arms stretch out to your sides at shoulder height level.
Then twist your trunk and extend your left arm down toward your right ankle. when You will feel stretch more intensely in the back of your right leg.
You should Hold this position for 20 to 30 seconds.
Then repeat three to four times.do this for another side.

Lunging Hamstring Stretch

How to do:
For this stretch, you have to stand with feet and hip-width apart
You have to Lunge forward with your left leg and you have to lower until your right knee hits the floor.
With your right knee bend, gently straighten your left leg keeping your hips square and fold forward until you feel a stretch in your posterior thigh.
Hold this for 20 to 30 seconds. back to the starting position and repeat this stretch on the other side.

Seated Wide-Leg Hamstring Stretch

How to do:
For this stretch, you have to sit on a floor or a mat with your both legs straight out wide in opposite directions.
Keep your spine long, bend forward, and reach both arms stretch forward until you feel stretch in the posterior thigh or leg. Make sure your both legs should be touched on the floor with each breath out, and try to crawl your hands out a little forward to deep to feel stretch.
Hold for 15 to 30 seconds.
Back to the starting position and repeat.

Downward Facing Dog

How to do:
For this stretch, you have to start with all four limbs (quadruped position)with your knees hip-width apart and hands directly below your shoulder joint.
press back to heels to extend your knees and raise your buttocks up and high towards the ceiling.
Keep your head neck and trunk in the same downward alignment as you press back you feel the stretch in the posterior legs.
Take out your feet to get more stretch. Hold for 15 to 30 seconds.
Back to the starting position and repeat.

When you should not do hamstring strengthening exercises?

If you have felt pain during exercise.
If you have recently undergone any surgery.
If you have a balance issue.
Recent knee injury.
Recent hip injury.
If you feel your hamstring muscle is overstretched.
if your doctor advised to take rest

Author: Nitesh Patel - Physiotherapist

Physiotherapist in Samarpan Physiotherapy Clinic Ahmedabad Bapunagar Amaraiwadi Vastral Mobile Physiotherapy Clinic Dr. Nitesh Patel ( Physiotherapist ) : Mo No : 09898607803