Standing elastic leg D1 extend exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Standing elastic leg D1 extend )

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Name of exercise  Resist hip/knee diag D1 ext stand w/elastic
Other names of exercise Standing elastic leg D1 extend
Description of exercise The Standing Elastic Leg D1 Extend exercise is a dynamic movement that targets the muscles in the legs, specifically the quadriceps, hamstrings, and glutes. To perform this exercise, start by standing with your feet shoulder-width apart and your knees slightly bent. Hold onto an elastic resistance band with both hands, with one end of the band anchored to a stable object. Keeping your arms straight, extend one leg diagonally across your body while simultaneously pulling the band towards your opposite shoulder. This movement engages the entire leg, from the hip down to the foot, and also works the core muscles for stability. It is a great exercise for improving balance, strength, and flexibility in the lower body.
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
  • Attach elastic to secure object above.
  • Loop elastic around ankle.
  • Stand with leg upward and inward, bending at knee.
  • Lower leg out to side, rotated in, as shown.
  • Return to start position and repeat.
  • Perform sets with other leg.

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    Video Tutorial

     

    Body Part Hip, Knee
    Type of Muscles Gluteal, Quadriceps, Hamstring
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Diagonal
    Type of Action Abduction, Extension, Plantarflexion

    Benefits of exercise

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

  • Improved balance
  • Increased hip mobility
  • Strengthened core muscles
  • Improved coordination
  • Increased flexibility
  • Improved posture
  • Reduced risk of injury
  • Improved athletic performance
  • Improved blood circulation
  • Increased range of motion

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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 Standing elastic leg D1 extend exercise should be avoided if you have any pre-existing injuries or conditions that may be aggravated by this movement. It is also not recommended for individuals who are pregnant or have recently undergone surgery. Additionally, if you experience any pain or discomfort while performing this exercise, it is important to stop and consult with a medical professional. It is always important to listen to your body and modify or avoid exercises that may cause harm.

    • Precautions

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

  • Use proper form and technique
  • Start with a light resistance band
  • Keep the band securely anchored
  • Maintain a stable base
  • Engage core muscles
  • Avoid locking knees
  • Control the movement at all times
  • Do not overextend or hyperextend the leg
  • Avoid jerky or sudden movements
  • Listen to your body and stop if you feel any pain or discomfort

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Sciatica
  • Herniated disc
  • Plantar fasciitis
  • Ankle sprain
  • Achilles tendonitis
  • Shin splints
  • Bursitis
  • Runner’s knee
  • IT band syndrome
  • Patellofemoral pain syndrome
  • Hip impingement
  • Piriformis syndrome
  • Sacroiliac joint dysfunction
  • Lumbar degenerative disc disease

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    Frequently asked questions

     

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