Single knee to chest hooklying exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single knee to chest hooklying )

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Name of exercise  AROM lumbar flx bil knee to chest hooklying
Other names of exercise Single knee to chest hooklying
Description of exercise The single knee to chest hooklying exercise is a simple yet effective movement that targets the lower back and hip muscles. To perform this exercise, lie on your back with your knees bent and feet flat on the floor. Slowly bring one knee towards your chest, using your hands to gently pull it closer if needed. Hold this position for a few seconds, feeling a stretch in your lower back and hip. Then, slowly lower your leg back to the starting position and repeat on the other side. This exercise can help improve flexibility and range of motion in the lower back and hips, as well as alleviate tension and discomfort in these areas.
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.
  • Bring one knee to chest, then other knee to chest.
  • Pull both knees to chest.
  • Return to start position.

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    Video Tutorial

     

    Body Part Abdominal
    Type of Muscles Gluteal
    Category of Exercise __
    Type of Exercise AROM
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Flexion, Abduction, Elevation

    Benefits of exercise

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

  • Improves flexibility
  • Strengthens lower back muscles
  • Increases core stability
  • Stretches hip flexors
  • Can alleviate lower back pain
  • Enhances balance and coordination
  • Can be modified for different fitness levels
  • Improves posture
  • Can be done anywhere with no equipment
  • Targets multiple muscle groups at once

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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 knee to chest exercise should be avoided if you have any lower back pain or injuries, as it can put strain on the lower back and aggravate the condition. It should also be avoided if you have a herniated disc or sciatica, as the movement can put pressure on the affected area and worsen the symptoms. Additionally, if you have any hip or knee injuries, this exercise may be too strenuous and cause further discomfort. It is important to consult with a healthcare professional before attempting this exercise to ensure it is safe for your individual condition.

    • 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 a comfortable and supportive exercise mat
  • Keep your back flat on the mat throughout the exercise
  • Engage your core muscles to stabilize your spine
  • Avoid jerky or sudden movements
  • Start with slow and controlled movements
  • Do not force your knee to your chest if it causes pain
  • Keep your neck and shoulders relaxed
  • Breathe steadily and deeply throughout the exercise
  • Stop immediately if you feel any discomfort or pain.

    • Helpful in Diseases

  • Back pain
  • Hip pain
  • Knee pain
  • Sciatica
  • Arthritis
  • Fibromyalgia
  • Scoliosis
  • Herniated disc
  • Spinal stenosis
  • Piriformis syndrome
  • Sacroiliac joint dysfunction
  • Lumbar strain
  • Lumbar radiculopathy
  • Lumbar degenerative disc disease
  • Lumbar spondylolisthesis

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    Frequently asked questions

     

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