Self Quad wall stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Self Quad wall stretch )

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Name of exercise  Stretch knee flx supine at wall w/self
Other names of exercise Self Quad wall stretch
Description of exercise The Self Quad wall stretch exercise is a simple and effective stretch that targets the quadriceps muscles in the front of the thigh. To perform this stretch, stand facing a wall with your feet hip-width apart. Place one hand on the wall for support and bend your knee, bringing your heel towards your buttocks. Use your hand to gently pull your foot towards your buttocks, feeling a stretch in the front of your thigh. Hold this position for 15-30 seconds and then switch to the other leg. This stretch can help improve flexibility and range of motion in the quadriceps, making it a great addition to any workout 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
  • Lie on back, involved knee bent, foot on wall, as shown.
  • Place ankle of uninvolved leg over other leg.
  • Slowly press down, bending knee toward the floor.

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    Video Tutorial

     

    Body Part Knee
    Type of Muscles Quadriceps
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Abduction, Elevation, Depression, Extension

    Benefits of exercise

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

  • Improved flexibility
  • Increased range of motion
  • Better posture
  • Reduced lower back pain
  • Strengthened core muscles
  • Improved balance
  • Increased blood flow
  • Improved athletic performance
  • Reduced risk of injury
  • Increased muscle coordination

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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 self quad wall stretch exercise should be avoided if you have any injuries or pain in your knees, hips, or lower back. It should also be avoided if you have a history of knee or hip surgeries, as this exercise puts a lot of pressure on these joints. If you have any balance issues or difficulty standing, it is best to avoid this exercise as well. Additionally, if you are pregnant or have any conditions that affect your spine, it is important to consult with your doctor before attempting this exercise. It is always important to listen to your body and avoid any exercises that cause discomfort or pain.

    • 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 sturdy wall for support
  • Keep your back straight and core engaged
  • Avoid arching your back or leaning too far forward
  • Do not force your body into a stretch beyond your comfort level
  • Breathe deeply and slowly throughout the exercise
  • Keep your shoulders relaxed and down
  • Hold the stretch for the recommended amount of time
  • Do not bounce or jerk while stretching
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • Piriformis syndrome
  • Sciatica
  • Lower back pain
  • Hip pain
  • IT band syndrome
  • Quadriceps strain
  • Hamstring strain
  • Patellofemoral pain syndrome
  • Knee pain
  • Plantar fasciitis
  • Achilles tendonitis
  • Shin splints

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    Frequently asked questions

     

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