Supine hip hike exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Supine hip hike )

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Name of exercise  AROM hip hike supine
Other names of exercise Supine hip hike
Description of exercise The Supine hip hike exercise is a simple yet effective movement that targets the muscles in the hips, core, and lower back. To perform this exercise, lie on your back with your knees bent and feet flat on the floor. Slowly lift one hip off the ground, keeping your foot planted and your shoulders and other hip on the ground. Hold for a few seconds, then lower your hip back down. This movement mimics the action of hiking up a steep incline, hence the name “hip hike.” It can help improve hip stability, strengthen the core, and alleviate lower back pain.
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 back on smooth, firm surface.
  • Keep knees straight.
  • Slide hip upward toward shoulder as high as possible.
  • Return to start position and repeat with other hip.

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    Video Tutorial

     

    Body Part Lumbar, Hip
    Type of Muscles Back
    Category of Exercise __
    Type of Exercise AROM
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Side Bend
    Type of Action Abduction, Elevation, Depression, Retraction

    Benefits of exercise

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

  • Improved hip mobility
  • Strengthened hip abductors
  • Increased core stability
  • Better balance and coordination
  • Reduced risk of hip and lower back pain
  • Improved posture
  • Enhanced athletic performance
  • Increased range of motion in the hips
  • Improved hip and pelvic alignment
  • 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 Supine hip hike exercise should be avoided if you have any injuries or pain in your lower back, hips, or knees. This exercise puts a lot of strain on these areas and can worsen any existing conditions. It should also be avoided if you have a history of disc herniation or sciatica. If you have any balance issues or difficulty stabilizing your body, this exercise may not be suitable for you. Pregnant women should also avoid this exercise as it can put pressure on the abdominal muscles. It is always recommended to consult with a medical professional before starting any new exercise routine, especially if you have any pre-existing conditions.

    • Precautions

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

  • You may place a pillow case under feet to reduce friction.

    • Helpful in Diseases

  • Low back pain
  • Hip pain
  • Hip impingement
  • Sciatica
  • Piriformis syndrome
  • Sacroiliac joint dysfunction
  • Hip osteoarthritis
  • Hip bursitis
  • Iliotibial band syndrome
  • Hip flexor strain

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    Frequently asked questions

     

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