AK sidelying hip lift up exercise : How to do, Benefits, Side Effects, Uses, Precautions

( AK sidelying hip lift up )

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Name of exercise  AROM AK hip abd
Other names of exercise AK sidelying hip lift up
Description of exercise The AK sidelying hip lift up exercise is a great way to strengthen your hips and core muscles. To perform this exercise, lie on your side with your legs stacked and your bottom arm extended out in front of you. Place your top hand on your hip and engage your core muscles. Then, lift your top leg up towards the ceiling, keeping your foot flexed and your hips stacked. Slowly lower your leg back down and repeat for several repetitions before switching sides. This exercise targets the glutes, hip abductors, and core muscles, helping to improve balance, stability, and overall hip strength. It can be modified for different fitness levels by adding resistance bands or ankle weights.
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
  • Lie on your uninvolved leg
  • Bend knee slightly, for support.
  • Lift your residual limb upward, towards ceiling.
  • Keep hip straight.

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    Video Tutorial

     

    Body Part Hip
    Type of Muscles Gluteal, Outer Thigh
    Category of Exercise __
    Type of Exercise AROM
    Body Position Sidelying
    Difficulty Level Low
    Direction of Exercise Abduction
    Type of Action Abduction, Elevation, Extension

    Benefits of exercise

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

  • Increased hip mobility
  • Stronger glute muscles
  • Improved core stability
  • Better balance and coordination
  • Reduced risk of hip and lower back pain
  • Increased flexibility in hips and lower back
  • Improved posture
  • Enhanced athletic performance
  • Can be modified for different fitness levels
  • Can be done anywhere with minimal equipment

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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 AK sidelying hip lift up exercise should be avoided if the individual has any pre-existing injuries or conditions that may be aggravated by this exercise. This includes hip, back, or shoulder injuries, as well as any conditions that affect the spine or joints. Pregnant women should also avoid this exercise due to the potential strain it may put on the abdominal muscles. Additionally, if the individual experiences any pain or discomfort during the exercise, they should stop immediately and consult a healthcare professional. It is important to listen to your body and not push through any pain or discomfort during this exercise.

    • 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 a stable and comfortable surface to lie on
  • Keep your core engaged throughout the exercise
  • Avoid arching your back
  • Do not lift your hips too high
  • Keep your neck and shoulders relaxed
  • Breathe continuously and evenly
  • Do not rush the movement, maintain control
  • Keep your legs and feet in proper alignment
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • Low back pain
  • Hip pain
  • Hip impingement
  • Sciatica
  • Hip osteoarthritis
  • Hip bursitis
  • IT band syndrome
  • Piriformis syndrome
  • Sacroiliac joint dysfunction
  • Pelvic floor weakness
  • Postpartum recovery

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    Frequently asked questions

     

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