Cradle exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Cradle )

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Name of exercise  Cradle
Other names of exercise Cradle
Description of exercise The Cradle exercise is a Pilates move that focuses on strengthening the core muscles and improving balance and stability. It involves lying on your back with your knees bent and feet flat on the floor, and then lifting your legs up to a tabletop position. From there, you cradle your head and neck with your hands and engage your core to slowly rock back and forth, maintaining control and stability. This exercise targets the abdominal muscles, hip flexors, and glutes, while also improving coordination and body awareness. It can be modified for different fitness levels and is often incorporated into Pilates or core workout routines.
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
  • Long sit with legs extended to the front.
  • Bend one knee and rotate outward.
  • Cradle lower leg with arms as shown.
  • Hold and repeat on other side.

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    Video Tutorial

    https://www.youtube.com/watch?v=mRcbXjQze7A%26pp=ygULI3ZpZGVvc2xpbms%253D

     

    Body Part Hip, Knee
    Type of Muscles Gluteal, Inner Thigh
    Category of Exercise Streatching
    Type of Exercise __
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Flextion, Rotation, Abduction
    Type of Action Flexion, Abduction, Elevation, Reposition

    Benefits of exercise

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

  • Improved posture
  • Increased core strength
  • Better balance
  • Stronger arms and shoulders
  • Improved coordination
  • Increased flexibility
  • Reduced back pain
  • Improved breathing
  • Increased energy
  • Better mood

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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 Cradle exercise should be avoided if the person has any injuries or pain in their back, neck, or shoulders. It should also be avoided if the person has any pre-existing conditions such as osteoporosis, herniated discs, or spinal stenosis. Pregnant women should also avoid this exercise as it puts pressure on the abdominal muscles and can be uncomfortable for the baby. People with balance issues or dizziness should also avoid the Cradle exercise as it involves lifting the legs and can increase the risk of falling. If the person is new to exercising or has not been cleared by a doctor, it is best to avoid the Cradle exercise until they have built up their strength and flexibility.

    • 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 stable and comfortable surface
  • Keep your back straight throughout the exercise
  • Engage your core muscles
  • Avoid arching your back
  • Do not hold your breath
  • Keep your shoulders relaxed
  • Use controlled movements
  • Do not overstretch your legs
  • Stop if you experience any pain or discomfort

    • Helpful in Diseases

  • Back pain
  • Neck pain
  • Joint pain
  • Arthritis
  • Osteoporosis
  • Scoliosis
  • Herniated disc
  • Sciatica
  • Fibromyalgia
  • Spinal stenosis
  • Postural problems
  • Muscle tension
  • Stress
  • Anxiety

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    Frequently asked questions

     

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