Kneeling Quad sitback stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Kneeling Quad sitback stretch )

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Name of exercise  Stretch knee flx kneeling
Other names of exercise Kneeling Quad sitback stretch
Description of exercise The Kneeling Quad Sitback Stretch is a simple yet effective exercise that targets the quadriceps muscles in the front of the thigh. To perform this stretch, start by kneeling on the ground with one leg in front of the other, keeping your back straight. Slowly lean back, using your hands for support, until you feel a stretch in the front of your leg. Hold this position for 15-30 seconds, then return to the starting position. Repeat on the other leg. This stretch helps to improve flexibility and range of motion in the quadriceps, which can be beneficial for activities such as running, hiking, and cycling. It also helps to relieve tension and tightness in the muscles.
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 by kneeling on hands and knees.
  • Slowly sit back, shifting weight over buttocks as the knees bend.
  • Hold and repeat.

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    Video Tutorial

     

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

    Benefits of exercise

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

  • Increases flexibility in quadriceps muscles
  • Improves range of motion in hips and knees
  • Helps relieve tension and tightness in quadriceps
  • Enhances balance and stability
  • Can be modified for different levels of difficulty
  • Targets multiple muscle groups simultaneously
  • Can be incorporated into a dynamic warm-up routine
  • Aids in injury prevention and recovery
  • Can be done anywhere with minimal equipment
  • Can be used as a cool-down stretch after a workout

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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 Kneeling Quad Sitback Stretch exercise should be avoided if you have any knee or hip injuries, as it puts pressure on these joints. It should also be avoided if you have any lower back pain or issues with your spine, as the stretch can aggravate these conditions. Additionally, if you have any balance or stability issues, it is best to avoid this exercise to prevent any falls or injuries. If you are pregnant, it is important to consult with your doctor before attempting this stretch, as it may not be suitable for your current condition. Overall, it is important to listen to your body and avoid this exercise if you experience any discomfort or pain.

    • Precautions

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

  • Keep hips straight, do not lean to sides.

    • Helpful in Diseases

  • Sciatica
  • Back pain
  • Spondylitis
  • Herniated disc
  • Degenerative disc disease
  • Osteoarthritis

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    Frequently asked questions

     

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