Single leg bridge hip lift exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single leg bridge hip lift )

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Name of exercise  AROM lumbar bridging hamstring uni w/ball
Other names of exercise Single leg bridge hip lift
Description of exercise The single leg bridge hip lift exercise is a popular strength training exercise that targets the glutes, hamstrings, and core muscles. To perform this exercise, lie on your back with your knees bent and feet flat on the ground. Lift one leg off the ground and extend it straight out in front of you. Engage your glutes and push through your heel to lift your hips off the ground, creating a straight line from your shoulders to your knee. Hold for a few seconds before slowly lowering back down. This exercise helps improve hip stability, strengthen the lower body, and can also be modified to challenge different muscle groups.
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 on back.
  • Place foot on ball, other foot on floor.
  • Lift buttocks off the floor.
  • Lower and repeat.
  • Repeat with other foot on ball.

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    Video Tutorial

     

    Body Part Lumbar, Hip, Knee
    Type of Muscles Back, Gluteal, Hamstring
    Category of Exercise __
    Type of Exercise AROM
    Body Position Supine
    Difficulty Level High
    Direction of Exercise Extenstion
    Type of Action Extension, Plantarflexion, Abduction

    Benefits of exercise

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

  • Improved glute strength
  • Increased hip mobility
  • Better balance
  • Reduced lower back pain
  • Improved core stability
  • Better posture
  • Increased muscle activation
  • Improved athletic performance
  • Increased flexibility
  • Reduced risk of injury

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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

  • Single leg bridge hip lift exercise should be avoided when you have any injury or pain in your lower back, hips, or knees. It also should not be performed if you have any balance issues or have recently undergone surgery on your lower body. Pregnant women should also avoid this exercise as it may put strain on their abdominal muscles. Additionally, if you have any existing medical conditions such as osteoporosis or arthritis, it is best to consult with a doctor before attempting this exercise. It is important to listen to your body and avoid any exercises that may cause discomfort or exacerbate any existing conditions.

    • Precautions

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

  • Proper warm-up and stretching before starting the exercise
  • Keep the core engaged throughout the exercise
  • Maintain a neutral spine position
  • Place the feet hip-width apart
  • Do not arch the back
  • Avoid locking the knees
  • Keep the shoulders relaxed
  • Do not lift the hips too high
  • Breathe in and out during the movement
  • Do not rush the exercise, maintain control and proper form

    • Helpful in Diseases

  • low back pain
  • sciatica
  • hip pain
  • osteoarthritis
  • rheumatoid arthritis
  • fibromyalgia
  • multiple sclerosis
  • Parkinson’s disease
  • stroke
  • cerebral palsy
  • muscular dystrophy
  • spinal cord injury
  • knee pain
  • ankle pain
  • plantar fasciitis

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    Frequently asked questions

     

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