Pregnancy mule kick exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Pregnancy mule kick )

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Name of exercise  AROM lumbar alt leg extend quadruped
Other names of exercise Pregnancy mule kick
Description of exercise Pregnancy mule kick exercise is a safe and effective workout for pregnant women to strengthen their glutes, core, and leg muscles. To perform this exercise, start on all fours with your hands directly under your shoulders and your knees under your hips. Keep your back straight and engage your core. Slowly lift one leg up while keeping it bent at a 90-degree angle. Kick your leg back and up towards the ceiling, squeezing your glutes at the top of the movement. Slowly lower your leg back to the starting position and repeat on the other side. This exercise can help improve balance, stability, and posture during pregnancy.
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 kneeling on all fours.
  • Lift right leg up and back.
  • Lower leg.
  • Lift opposite leg and lower.
  • Repeat.

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    Video Tutorial

     

    Body Part Lumbar, Hip
    Type of Muscles Gluteal, Hamstring
    Category of Exercise Pregnancy
    Type of Exercise AROM
    Body Position Kneeling
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Flexion, Extension, Abduction, Adduction, Circumduction

    Benefits of exercise

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

  • Strengthening of core muscles
  • Improved balance and stability
  • Reduced back pain
  • Increased flexibility
  • Better posture
  • Preparation for labor and delivery
  • Improved blood circulation
  • Reduced risk of gestational diabetes
  • Boosted energy levels
  • Reduced stress and anxiety

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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

  • Pregnancy mule kick exercise should be avoided during pregnancy, especially in the later stages. This exercise involves lying on your back and kicking your legs up in the air, which can put strain on your abdominal muscles and pelvic floor. This strain can be harmful for both the mother and the baby. Additionally, the position can also decrease blood flow to the baby and cause dizziness or lightheadedness for the mother. It is important to consult with a healthcare provider before starting any new exercise routine during pregnancy. There are many safe and effective exercises that can be done during pregnancy, but the mule kick exercise should be avoided to ensure the safety and well-being of both the mother and the baby.

    • Precautions

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

  • Maintain neutral spine and do not allow low back to twist.

    • Helpful in Diseases

  • Low back pain
  • Pelvic pain
  • Leg cramps
  • Sciatica
  • Urinary incontinence
  • Varicose veins
  • Constipation
  • Swelling
  • Fatigue
  • Insomnia

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    Frequently asked questions

     

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