Self assist knee bend exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Self assist knee bend )

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Name of exercise  PROM parapleg hip/knee flx
Other names of exercise Self assist knee bend
Description of exercise Self-assist knee bend exercise is a simple and effective way to improve knee strength and flexibility. It involves standing with feet shoulder-width apart and slowly bending the knees while keeping the back straight and the weight on the heels. To assist with the movement, one can use a chair or wall for support. This exercise helps to strengthen the quadriceps, hamstrings, and glutes, which are important muscles for knee stability and mobility. It can also help improve balance and coordination. Self-assist knee bend exercise is suitable for people of all ages and fitness levels, and can be easily incorporated into a daily exercise routine.
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
  • Begin in sitting position.
  • Place left hand under left knee.
  • Pull knee up toward chest.
  • Place right hand on shin and continue to pull knee to chest.
  • Repeat with other leg.

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    Video Tutorial

     

    Body Part Hip, Knee
    Type of Muscles Quadriceps
    Category of Exercise __
    Type of Exercise PROM
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Plantarflexion

    Benefits of exercise

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

  • Improved range of motion
  • Increased muscle strength
  • Improved balance and stability
  • Reduced risk of knee injuries
  • Increased flexibility
  • Improved posture
  • Improved joint stability
  • Better coordination
  • Improved athletic performance
  • Reduced knee pain

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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

  • Self assist knee bend exercises should be avoided if an individual has recently undergone knee surgery or has a knee injury. It is also not recommended for individuals with severe knee pain, inflammation, or swelling. People with balance issues or those who are at risk of falling should also avoid this exercise. Additionally, if an individual has a history of knee problems or conditions such as arthritis, they should consult with a healthcare professional before attempting this exercise. It is important to listen to your body and stop the exercise if you experience any pain or discomfort. It is always best to seek guidance from a healthcare 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)

  • Warm up properly before starting the exercise
  • Keep your back straight throughout the exercise
  • Do not lock your knees while bending
  • Use slow and controlled movements
  • Do not push yourself beyond your comfort level
  • Keep your feet shoulder-width apart
  • Do not bend your knees beyond a 90-degree angle
  • Do not let your knees go over your toes
  • Engage your core muscles for stability
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • osteoarthritis
  • patellofemoral pain syndrome
  • posterior cruciate ligament injury
  • anterior cruciate ligament injury
  • meniscus tears
  • iliotibial band syndrome
  • quadriceps tendonitis
  • hamstring strains
  • patellar tendinitis
  • chondromalacia patella

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    Frequently asked questions

     

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