Elastic hip split exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Elastic hip split )

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Name of exercise  Resist hip abd bil sit w/elastic
Other names of exercise Elastic hip split
Description of exercise The Elastic Hip Split exercise is a dynamic movement that targets the hips, glutes, and core muscles. It involves using an elastic resistance band to add resistance and challenge to the exercise. To perform this exercise, one must stand with their feet shoulder-width apart and the resistance band around their ankles. Then, step out to the side with one foot, keeping the other foot planted firmly on the ground. The band will provide resistance as the individual pushes against it to bring their feet back together. This exercise helps improve hip stability, balance, and overall lower body strength. It is a great addition to any workout routine.
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
  • Sit on chair.
  • Loop elastic around thighs, near the knees.
  • Keep ankles together, spread knees and feet apart.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Hip
    Type of Muscles Gluteal
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Sitting
    Difficulty Level Medium
    Direction of Exercise Abduction
    Type of Action Abduction, Flexion, Extension, Circumduction

    Benefits of exercise

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

  • Increased hip mobility
  • Improved balance
  • Strengthened hip flexors
  • Improved posture
  • Reduced risk of hip injuries
  • Increased core stability
  • Improved athletic performance
  • Better coordination
  • Reduced lower back pain
  • Improved range of motion in 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 Elastic hip split exercise should be avoided if you have any pre-existing hip injuries or conditions such as hip impingement, labral tears, or hip arthritis. It is also not recommended for individuals who have recently undergone hip surgery or have a history of chronic hip pain. Additionally, if you experience any sharp or intense pain while performing this exercise, it should be stopped immediately. Pregnant women and individuals with balance or coordination issues should also avoid this exercise. It is important to consult with a healthcare professional before attempting this exercise, especially if you have any concerns about your hip health.

    • 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 proper form and technique
  • Start slowly and gradually increase intensity
  • Listen to your body and stop if you feel any pain or discomfort
  • Use a mat or soft surface to avoid injuries
  • Keep your core engaged throughout the exercise
  • Avoid overstretching and stay within your range of motion
  • Breathe deeply and evenly throughout the exercise
  • Do not force your body into the split position
  • Stretch and cool down properly after completing the exercise.

    • Helpful in Diseases

  • arthritis
  • osteoporosis
  • hip pain
  • hip stiffness
  • sciatica
  • hip bursitis
  • hip tendonitis
  • hip impingement
  • hip labral tear
  • hip dysplasia

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    Frequently asked questions

     

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