Elastic seated hip pull out exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Elastic seated hip pull out )

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Name of exercise  Resist hip IR w/elastic
Other names of exercise Elastic seated hip pull out
Description of exercise The elastic seated hip pull out exercise is a dynamic movement that targets the muscles in the hips, glutes, and core. To perform this exercise, you will need an elastic resistance band and a stable surface to sit on, such as a bench or chair. Begin by placing the resistance band around your thighs, just above your knees. Sit on the edge of the bench with your feet planted firmly on the ground. Engage your core and push your knees out against the resistance of the band, feeling a stretch in your hips. Hold for a few seconds, then release and repeat for several reps. This exercise helps to strengthen and stabilize the hips, improve mobility, and can also help with preventing injury.
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.
  • Loop elastic around ankle, positioned as shown.
  • Pull ankle outward.
  • Slowly return to starting position and repeat.

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    Video Tutorial

     

    Body Part Hip
    Type of Muscles Gluteal
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Sitting
    Difficulty Level Medium
    Direction of Exercise Rotation
    Type of Action Flexion, Abduction, Elevation

    Benefits of exercise

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

  • Improved hip mobility
  • Increased glute strength
  • Enhanced core stability
  • Improved posture
  • Reduced risk of lower back pain
  • Better balance and coordination
  • Increased flexibility
  • Improved athletic performance
  • Strengthened hip abductors
  • Reduced risk of hip injuries

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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 Elastic seated hip pull out exercise should be avoided if you have any pre-existing injuries or pain in your hip or lower back. This exercise puts a lot of strain on the hip joint and can aggravate any existing issues. It is also not suitable for individuals with weak core muscles or poor balance, as it requires a stable core to perform correctly. Pregnant women should also avoid this exercise, as it can put too much pressure on the abdominal muscles. If you experience any discomfort or pain while performing this exercise, it is best to stop and consult with a healthcare professional before continuing.

    • Precautions

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

  • Warm up properly before starting the exercise
  • Use proper form and technique throughout the exercise
  • Avoid jerky or sudden movements
  • Do not overextend or hyperextend the hip joint
  • Keep the core engaged and maintain a neutral spine
  • Use an appropriate resistance band for your fitness level
  • Do not hold your breath, remember to breathe continuously
  • Do not rush through the exercise, maintain a controlled pace
  • Stop immediately if you feel any pain or discomfort
  • Consult with a trainer or healthcare professional if you have any pre-existing injuries or conditions.

    • Helpful in Diseases

  • arthritis
  • hip pain
  • sciatica
  • lower back pain

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    Frequently asked questions

     

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