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

( Single hip layout )

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Name of exercise  AROM hip abd uni supine w/bent knee
Other names of exercise Single hip layout
Description of exercise Single hip layout exercise is a core strengthening exercise that targets the abdominal muscles and hip flexors. To perform this exercise, lie on your back with your arms by your sides and your legs extended straight up in the air. Slowly lower one leg down towards the ground while keeping the other leg straight up. As you lower your leg, lift your head, neck, and shoulders off the ground and reach your hands towards your toes. Hold this position for a few seconds before returning to the starting position. This exercise helps improve balance, stability, and flexibility in the hips and core muscles. It also helps to alleviate lower back pain and improve posture.
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 one leg out to side.
  • Return to start position and lower other leg to side.
  • Repeat.

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    Video Tutorial

     

    Body Part Hip
    Type of Muscles Gluteal, Inner 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, Elevation, Depression, Dorsiflexion, Plantarflexion, Eversion, Inversion

    Benefits of exercise

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

  • Improved balance
  • Increased hip flexibility
  • Strengthened hip muscles
  • Better posture
  • Reduced risk of hip injuries
  • Improved core stability
  • Increased range of motion
  • Enhanced athletic performance
  • Improved coordination
  • Increased muscle symmetry

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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 single hip layout exercise, also known as the side plank, is a popular exercise that targets the muscles in the core, shoulders, and legs. However, there are certain situations when it is best to avoid this exercise.Firstly, if you have any existing injuries or conditions in your shoulders, wrists, or hips, it is important to consult with a healthcare professional before attempting this exercise. The side plank puts a lot of pressure on these areas and could exacerbate any existing issues.Additionally, if you are pregnant, it is advisable to avoid this exercise as it can strain the abdominal muscles and put pressure on the pelvic floor.Furthermore, if you are a beginner or have weak core muscles, it is best to avoid the single hip layout exercise until you have built up enough strength and stability to perform it safely and effectively.Lastly, if you experience any pain or discomfort while performing the exercise, it is important to stop and reassess your form or seek guidance from a fitness professional.

    • 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
  • Use a stable and non-slip surface
  • Keep the core engaged throughout the exercise
  • Maintain proper form and technique
  • Avoid overextending the hip
  • Do not force the movement beyond your range of motion
  • Breathe continuously and avoid holding your breath
  • Use a mat or cushion for support and comfort
  • Start with lighter weights and gradually increase as you get comfortable with the exercise
  • Stop if you feel any pain or discomfort and consult a professional if necessary.

    • Helpful in Diseases

  • arthritis
  • sciatica
  • piriformis syndrome
  • hip bursitis
  • hip impingement
  • osteoarthritis
  • hip labral tear

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    Frequently asked questions

     

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