Prone heel squeeze exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Prone heel squeeze )

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Name of exercise  Iso hip ER prone
Other names of exercise Prone heel squeeze
Description of exercise The prone heel squeeze exercise is a simple yet effective exercise that targets the muscles of the inner thighs and glutes. To perform this exercise, lie on your stomach with your legs straight and feet together. Squeeze your heels together and lift your legs off the ground, keeping your thighs and hips in contact with the floor. Hold this position for a few seconds, then release and repeat for several repetitions. This exercise helps to strengthen the muscles of the inner thighs, improve stability and balance, and can also help to alleviate lower back pain. It can be done anywhere and is suitable for all 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
  • Lie face down.
  • Knees should be placed slightly wider than hips.
  • Bend knees and place heels together.
  • Press heels together and hold.
  • Relax and repeat.

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    Video Tutorial

     

    Body Part Hip
    Type of Muscles Gluteal
    Category of Exercise __
    Type of Exercise Static
    Body Position Prone
    Difficulty Level Low
    Direction of Exercise Rotation
    Type of Action Plantarflexion

    Benefits of exercise

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

  • Improved hip stability
  • Increased glute strength
  • Better posture
  • Reduced risk of lower back pain
  • Improved balance
  • Increased muscle activation in the lower body
  • Enhanced athletic performance
  • Improved coordination
  • Better muscle symmetry
  • Increased range of motion in the hips

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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 prone heel squeeze exercise should be avoided if you have any existing injuries or conditions that may be aggravated by this exercise. This includes any back, hip, or knee injuries or pain. It is also not recommended for individuals with osteoporosis or osteoarthritis, as the pressure on the spine and joints may cause further damage. Pregnant women should also avoid this exercise, as it may put too much strain on the abdominal muscles. If you experience any pain or discomfort while performing the prone heel squeeze, it is important to stop immediately and consult with a healthcare professional before continuing.

    • Precautions

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

  • Do not hold breath. You may do this with or without a pillow between the feet.

    • Helpful in Diseases

  • plantar fasciitis
  • Achilles tendonitis
  • shin splints
  • stress fractures
  • heel spurs
  • flat feet

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    Frequently asked questions

     

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