Head to knee supine exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Head to knee supine )

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Name of exercise  Head to Knee Supine
Other names of exercise Head to knee supine
Description of exercise Head to knee supine exercise is a yoga pose that involves lying on your back with one leg extended and the other bent, bringing your head towards your knee. This exercise helps to stretch and strengthen the hamstrings, lower back and hips. It also improves flexibility and balance. To perform this exercise, lie on your back with your legs extended. Bend one knee and bring it towards your chest, then place the foot on the inside of the opposite thigh. Reach towards your extended leg, bringing your head towards your knee. Hold for a few breaths before switching sides. This exercise can be modified for beginners by using a strap or towel to assist with the stretch.
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.
  • Bend one knee and bring toward chest.
  • Grasp big toe with hand as shown.
  • Straighten knee and lift forehead to knee.
  • Hold and repeat with other leg and arm.

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    Video Tutorial

     

    Body Part Abdominal, Hip, Knee
    Type of Muscles Abdominal, Quadriceps, Hamstring
    Category of Exercise Streatching
    Type of Exercise __
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Flexion, Plantarflexion, Abduction, Elevation

    Benefits of exercise

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

  • Improved flexibility
  • Strengthened core muscles
  • Increased blood flow
  • Improved posture
  • Reduced stress and tension
  • Improved digestion
  • Improved balance
  • Increased hip mobility
  • Reduced risk of injury
  • Improved overall 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

  • Head to knee supine exercise should be avoided if you have any existing injuries or conditions that may be aggravated by this exercise. It is also not recommended for pregnant women or individuals with high blood pressure or vertigo. If you experience any pain or discomfort while performing this exercise, stop immediately and consult with a medical professional. It is important to listen to your body and not push yourself beyond your limits. Additionally, if you have any recent surgeries or have a history of back problems, it is best to avoid this exercise as it may put strain on your back and cause further injury.

    • Precautions

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

  • Warm up before starting the exercise
  • Use a yoga mat or towel for cushioning
  • Keep your back straight throughout the exercise
  • Avoid jerky movements
  • Do not force your head to touch your knee
  • Breathe deeply and evenly
  • Engage your core muscles
  • Avoid this exercise if you have a knee or back injury
  • Listen to your body and stop if you feel any pain
  • Consult a professional if you are new to this exercise.

    • Helpful in Diseases

  • Lower back pain
  • Sciatica
  • Herniated disc
  • Osteoarthritis
  • Fibromyalgia
  • Scoliosis
  • Ankylosing spondylitis
  • Spinal stenosis
  • Piriformis syndrome
  • Pelvic floor dysfunction

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    Frequently asked questions

     

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