Stretch hip IR exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Stretch hip IR )

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Name of exercise  Stretch hip IR
Other names of exercise Stretch hip IR
Description of exercise Stretch hip IR (internal rotation) is an exercise that targets the hip muscles to improve flexibility and range of motion. To perform this exercise, lie on your back with both knees bent and feet flat on the floor. Cross one ankle over the opposite knee, creating a figure four shape. Gently press the crossed knee away from your body until you feel a stretch in the hip and glute area. Hold for 30 seconds and then switch legs. This exercise can help alleviate tightness and discomfort in the hip joint and can be beneficial for athletes, individuals with sedentary lifestyles, and those recovering from hip 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
  • Position child on their back.
  • Use one hand over their left hip and pelvic area to keep their back flat.
  • Place other hand at right knee.
  • Keep knee bent, lift leg up and rotate leg outward as shown until a gentle stretch is felt.
  • Hold and repeat.
  • Repeat with other side.

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    Video Tutorial

     

    Body Part Hip
    Type of Muscles Gluteal
    Category of Exercise Infant (Pedia)
    Type of Exercise __
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Rotation
    Type of Action Flexion, Abduction, Internal rotation

    Benefits of exercise

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

  • Improved hip mobility
  • Increased range of motion
  • Reduced risk of injury
  • Better posture
  • Enhanced athletic performance
  • Strengthened hip muscles
  • Improved balance and stability
  • Reduced lower back pain
  • Improved hip joint health
  • Improved overall flexibility

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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

  • Stretching exercises for hip internal rotation (IR) can be beneficial for improving flexibility and mobility in the hip joint. However, there are certain situations where it is important to avoid this exercise.Firstly, if you have any existing injuries or conditions in the hip joint, such as a strain or tear in the muscles or ligaments, it is best to avoid this exercise as it can aggravate the injury and cause further damage.Additionally, if you have recently undergone hip surgery or have a history of hip dislocation, it is important to consult with your doctor or physical therapist before attempting this exercise.Furthermore, if you experience any pain or discomfort while performing the stretch, it is important to stop and seek guidance from a healthcare professional.Overall, it is important to listen to your body and avoid this exercise if you have any concerns or discomfort.

    • Precautions

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

  • Stretch should be gentle and slow.

    • Helpful in Diseases

  • Hip impingement
  • Bursitis
  • Piriformis syndrome
  • Osteoarthritis
  • Sciatica
  • Sacroiliac joint dysfunction
  • Hip labral tear
  • Hip flexor strain
  • Iliotibial band syndrome
  • Trochanteric bursitis
  • Hamstring strain

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    Frequently asked questions

     

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