Double hip layout exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Double hip layout )

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Name of exercise  AROM hip abd bil supine w/bent knee
Other names of exercise Double hip layout
Description of exercise Double hip layout is a core strengthening exercise that targets the abdominal muscles and hip flexors. It involves lying on your back with your legs extended and arms by your side. Begin by lifting your legs up towards the ceiling, keeping them straight and together. Then, slowly lower your legs towards the floor while simultaneously lifting your upper body off the ground and reaching your arms towards your toes. Hold this position for a few seconds before returning to the starting position. This exercise helps improve balance, stability, and overall core strength. It can be modified by bending the knees or using a stability ball for support.
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 with knees bent.
  • Slowly move both legs apart.
  • Return to start position and repeat.

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    Video Tutorial

    https://www.youtube.com/watch?v=Xq9ZiTB_rYw%26pp=ygUJI2JpZ19oaXBz

     

    Body Part Hip
    Type of Muscles Gluteal, Outer Thigh
    Category of Exercise __
    Type of Exercise AROM
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Abduction
    Type of Action Flexion, Extension, Abduction, Adduction, Circumduction

    Benefits of exercise

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

  • Increased hip mobility
  • Improved core stability
  • Strengthened glute muscles
  • Better balance and coordination
  • Reduced risk of hip injuries
  • Improved posture
  • Increased range of motion in hips
  • Improved athletic performance
  • Reduced lower back pain
  • Increased overall lower body strength

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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 double hip layout exercise should be avoided if you have any pre-existing hip injuries or conditions such as hip dysplasia, arthritis, or bursitis. It should also be avoided if you are pregnant or have recently given birth, as it can put strain on the abdominal muscles and pelvic floor. Additionally, if you experience any pain or discomfort while performing the exercise, it is important to stop and consult with a healthcare professional before continuing. It is also not recommended for individuals with back pain or spinal injuries, as it can put pressure on the lower back. It is always important to listen to your body and avoid any exercises that may cause pain or discomfort.

    • Precautions

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

  • Warm up properly before attempting the exercise
  • Ensure proper form and technique
  • Start with a lower difficulty level and gradually progress
  • Do not force the movement, listen to your body
  • Keep your core engaged throughout the exercise
  • Use a mat or soft surface to prevent injury
  • Avoid overstretching or hyperextension of the hips
  • Do not hold your breath, remember to breathe
  • Stop immediately if you feel any pain or discomfort
  • Consult a trainer or healthcare professional if you have any underlying injuries or conditions.

    • Helpful in Diseases

  • Hip pain
  • Hip osteoarthritis
  • Hip bursitis
  • Hip impingement
  • Hip labral tear
  • Hip fracture
  • Hip dislocation
  • Hip dysplasia
  • Hip tendinitis
  • Hip tendonitis
  • Hip flexor strain
  • Hip adductor strain
  • Hip abductor strain
  • Hip pointer
  • Hip synovitis
  • Hip avascular necrosis
  • Hip osteonecrosis
  • Hip septic arthritis
  • Hip gout
  • Hip rheumatoid arthritis
  • Hip psoriatic arthritis
  • Hip ankylosing spondylitis
  • Hip sciatica
  • Hip piriformis syndrome
  • Hip sacroiliitis

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    Frequently asked questions

     

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