4 way hip exercise : How to do, Benefits, Side Effects, Uses, Precautions

( 4 way hip )

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Name of exercise  Resist hip 4 way w/elastic
Other names of exercise 4 way hip
Description of exercise The 4 way hip exercise is a series of movements that target the muscles in and around the hips. It involves four different exercises that work the hip flexors, abductors, adductors, and glutes. These exercises can help improve overall hip strength, stability, and mobility. The first exercise is the hip flexor stretch, which involves bringing one knee up towards the chest while keeping the other leg straight. The second exercise is the side leg raise, which targets the abductors by lifting one leg out to the side. The third exercise is the clamshell, which works the adductors by opening and closing the legs while lying on one side. The final exercise is the glute bridge, which involves lifting the hips off the ground while squeezing the glutes. These exercises can be done as part of a warm-up, cool down, or as a standalone workout to help improve hip strength and prevent injuries.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Attach elastic to secure object at ankle level.
  • Place elastic around ankle of uninvolved leg.
  • Stand on involved leg.
  • Pull leg backward, outward and inward as shown.

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    Video Tutorial

     

    Body Part Hip, Knee
    Type of Muscles Gluteal, Hamstring, Outer Thigh, Inner Thigh
    Category of Exercise __
    Type of Exercise __
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion, Abduction, Adduction
    Type of Action Abduction, Adduction, Flexion, Extension

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Increased hip mobility
  • Improved balance and coordination
  • Strengthened hip abductor muscles
  • Reduced risk of hip injuries
  • Enhanced athletic performance
  • Improved posture
  • Better overall hip stability
  • Increased range of motion in hips
  • Reduced lower back pain
  • Improved functional movement patterns

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The 4 way hip exercise should be avoided if you have a current hip injury or are experiencing pain or discomfort in your hips. It is also not recommended for individuals with osteoporosis or arthritis in the hips. If you have recently had hip surgery, it is important to consult with your doctor before attempting this exercise. Pregnant women should also avoid this exercise as it can put strain on the hip joints. Lastly, if you are new to exercising, it is best to start with simpler hip exercises and gradually work your way up to the 4 way hip exercise to avoid injury.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • As exercise becomes easier, speed up the movement.

    • Helpful in Diseases

  • arthritis
  • hip pain
  • bursitis
  • sciatica

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    Frequently asked questions

     

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