Prone knee assist stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Prone knee assist stretch )

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Name of exercise  Stretch knee ext prone w/self
Other names of exercise Prone knee assist stretch
Description of exercise The prone knee assist stretch is a simple exercise that helps to improve flexibility and range of motion in the lower body. To perform this stretch, lie on your stomach with your legs extended behind you. Bend one knee and bring your heel towards your buttocks, using your hand to gently pull the foot closer. Hold this position for 10-15 seconds, then release and switch to the other leg. This stretch primarily targets the quadriceps muscles, but also engages the hamstrings and glutes. It can be beneficial for athletes and individuals with tight muscles in the legs, as well as those recovering from knee injuries.
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, towel roll under thigh as shown.
  • Relax leg and allow gravity to straighten leg.
  • Place other foot on ankle of involved leg and push gently to create more stretch.

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    Video Tutorial

    https://www.youtube.com/watch?v=LsB2mEMA1wk%26pp=ygUJI3VuZGVya2Vl

     

    Body Part Knee
    Type of Muscles Hamstring
    Category of Exercise __
    Type of Exercise __
    Body Position Prone
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Flexion, Extension, Abduction, Adduction

    Benefits of exercise

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

  • Improved flexibility
  • Increased range of motion
  • Reduced risk of injury
  • Strengthened lower back muscles
  • Improved posture
  • Enhanced core stability
  • Increased blood flow to muscles
  • Improved balance and coordination
  • Reduced tension and tightness in muscles
  • Improved overall physical performance

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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 knee assist stretch exercise should be avoided if you have any existing knee injuries or pain. It is also not recommended for individuals with lower back problems or those who are pregnant. If you experience any discomfort or pain while performing this exercise, it is important to stop immediately and consult with a healthcare professional. Additionally, if you have any recent surgeries or medical procedures on your knees, it is best to avoid this exercise until you have fully recovered and have been cleared by your doctor. Lastly, if you are unsure about your ability to perform this exercise safely, it is best to seek guidance from a certified fitness professional.

    • Precautions

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

  • Warm up properly before starting the exercise
  • Use a mat or soft surface to prevent injury
  • Keep your core engaged throughout the exercise
  • Avoid jerky movements or bouncing
  • Do not force the stretch beyond your comfort level
  • Breathe deeply and evenly throughout the exercise
  • Keep your head and neck in a neutral position
  • Stop if you feel any pain or discomfort
  • Do not hold your breath
  • Consult a professional if you have any pre-existing injuries or medical conditions

    • Helpful in Diseases

  • knee pain
  • osteoarthritis
  • rheumatoid arthritis
  • patellofemoral pain syndrome
  • iliotibial band syndrome
  • IT band syndrome
  • patellar tendinitis
  • chondromalacia patella
  • quadriceps strain
  • hamstring strain
  • meniscus tear
  • ACL injury
  • IT band tightness
  • runner’s knee
  • jumper’s knee
  • patellofemoral syndrome
  • patellar tracking disorder

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    Frequently asked questions

     

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