Standing elastic leg D2 extend exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Standing elastic leg D2 extend )

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Name of exercise  Resist hip/knee diag D2 supine w/elastic
Other names of exercise Standing elastic leg D2 extend
Description of exercise The Standing Elastic Leg D2 Extend exercise is a dynamic movement that targets the lower body muscles, specifically the glutes, hamstrings, and quadriceps. To perform this exercise, stand with your feet shoulder-width apart and place a resistance band around your ankles. Begin by bending your knees and bringing your right leg behind you, keeping your foot flexed. As you straighten your right leg, simultaneously lift it diagonally across your body, creating a 45-degree angle. Slowly return to the starting position and repeat on the other side. This exercise helps improve balance, stability, and overall lower body strength. It can be modified by increasing or decreasing the resistance of the band to suit individual fitness levels.
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 as shown.
  • Loop elastic around ankle.
  • Stand with leg across other ankle, rotated out, toes pointed, as shown.
  • Raise leg outward and upward, rotating in, bending at knee and raising toes toward shin.
  • 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, Outer Thigh, Inner Thigh
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Diagonal
    Type of Action Abduction, Flexion, Eversion, Plantarflexion

    Benefits of exercise

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

  • Improved balance
  • Increased flexibility
  • Strengthened leg muscles
  • Improved coordination
  • Increased range of motion
  • Improved posture
  • Reduced risk of injury
  • Improved athletic performance
  • Improved circulation
  • Enhanced core stability

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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

  • Standing elastic leg D2 extend exercise should be avoided in certain situations to prevent injury and maximize effectiveness. This exercise should be avoided if you have any pre-existing injuries or pain in your legs, hips, or lower back. It is also not recommended for individuals with balance issues or vertigo, as it requires standing on one leg and may cause dizziness. Pregnant women should also avoid this exercise as it puts strain on the abdominal muscles. If you experience any discomfort or pain while performing this exercise, stop immediately and consult a healthcare professional. Additionally, it is important to avoid this exercise if you are fatigued or have recently undergone surgery in the legs or hips. Always listen to your body and modify or avoid this exercise if necessary.

    • Precautions

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

  • Use a chair for balance and support.

    • Helpful in Diseases

  • Plantar fasciitis
  • Achilles tendinitis
  • Shin splints
  • Patellar tendinitis
  • Osteoarthritis
  • Rheumatoid arthritis
  • Ankle sprains
  • Ankle instability

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    Frequently asked questions

     

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