Elastic supine heel slide exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Elastic supine heel slide )

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Name of exercise  Resist hip/knee flx (heel slides) supine w/elastic
Other names of exercise Elastic supine heel slide
Description of exercise The elastic supine heel slide exercise is a low-impact exercise that targets the muscles in the legs and hips. It involves lying on your back with your knees bent and feet flat on the floor. A resistance band or elastic band is then placed around your feet, and you slowly slide your heels away from your body while keeping your hips stable. This movement engages the muscles in your hamstrings, glutes, and quadriceps, helping to improve flexibility, strength, and stability in the lower body. It is a great exercise for people of all fitness levels and can be modified to suit individual needs.
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
  • Secure elastic as shown.
  • Loop around ankle.
  • Lie on back with legs straight.
  • Slide heel up to buttocks.
  • Return to start position.

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    Video Tutorial

     

    Body Part Hip, Knee
    Type of Muscles Hamstring
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Dorsiflexion, Plantarflexion

    Benefits of exercise

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

  • Improved flexibility
  • Increased range of motion
  • Strengthened leg muscles
  • Improved balance and stability
  • Reduced risk of injury
  • Improved circulation
  • Enhanced athletic performance
  • Improved posture
  • Reduced back pain
  • Improved overall physical function

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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 supine heel slide exercise should be avoided if you have any injuries or conditions that affect your lower back, hips, or knees. This includes recent surgeries, acute pain, or inflammation in these areas. It should also be avoided if you have a history of disc herniation, sciatica, or any other spinal conditions. Additionally, if you experience any discomfort or pain while performing the exercise, you should stop immediately and consult with a healthcare professional. It is important to listen to your body and not push through any pain or discomfort, as this can worsen existing injuries or cause new ones.

    • 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 proper and supportive exercise mat
  • Start with a low resistance elastic band
  • Keep your back flat on the ground throughout the exercise
  • Do not force the movement, go only as far as you can comfortably
  • Keep your core engaged and your abdominal muscles tight
  • Do not let your knees collapse inward
  • Avoid jerky or sudden movements
  • Breathe deeply and evenly throughout the exercise
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Rheumatoid arthritis
  • Osteoarthritis
  • Ankle sprains
  • Plantar fasciitis
  • Achilles tendinitis
  • Posterior tibial tendon dysfunction

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    Frequently asked questions

     

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