Double leg stretch adv exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Double leg stretch adv )

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Name of exercise  Double Leg Stretch Adv
Other names of exercise Double leg stretch adv
Description of exercise Double leg stretch is an advanced Pilates exercise that targets the core muscles, including the abdominals, back, and hips. It involves lying on your back with your arms and legs extended, then pulling your knees towards your chest while simultaneously reaching your arms overhead. This movement engages the deep abdominal muscles and challenges your balance and stability. As you extend your arms and legs back out, you must maintain control and stability in your core to prevent your back from arching. This exercise helps to improve core strength, stability, and coordination, making it a great addition to any workout routine. It can also be modified for beginners by keeping the knees bent or using a resistance band for support.
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 at chest, hands on knees.
  • Exhale and lift upper body and neck up.
  • Inhale, straighten knees, extend legs out to 45 degrees and straighten arms and raise overhead as shown.
  • Exhale and return to start position.
  • Repeat.

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    Video Tutorial

     

    Body Part Chest, Lumbar, Abdominal
    Type of Muscles Abdominal, Back, Deltoid, Quadriceps
    Category of Exercise __
    Type of Exercise AROM, Pilates
    Body Position Supine
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Abduction, Adduction

    Benefits of exercise

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

  • Improved core strength
  • Increased flexibility
  • Better posture
  • Improved balance
  • Stronger back muscles
  • Toned abdominal muscles
  • Improved coordination
  • Increased muscle endurance
  • Improved overall body control
  • Reduced risk of injury

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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

  • Double leg stretch is an advanced Pilates exercise that involves lying on your back and moving your arms and legs in a coordinated manner. While this exercise can have many benefits for your core strength and overall fitness, there are certain situations where it may be best to avoid it.Firstly, if you have any injuries or conditions that affect your spine or abdominal muscles, it is important to consult with a healthcare professional before attempting this exercise. The twisting and bending movements involved in double leg stretch can put strain on these areas and worsen any existing issues.Additionally, if you are pregnant or have recently given birth, it is recommended to avoid this exercise. Pregnancy and postpartum can weaken the abdominal muscles and make them more susceptible to injury.Lastly, if you are a beginner to Pilates or have not yet mastered the basic exercises, it may be best to avoid attempting double leg stretch. This exercise requires a high level of core strength and control, and attempting it without proper preparation and form can lead to injury.In summary, it is important to listen to your body and consult with a professional before attempting advanced exercises like double leg stretch. It is always better to prioritize safety and avoid potential injury.

    • Precautions

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

  • Keep hips motionless and flat on floor.

    • Helpful in Diseases

  • Low back pain
  • Osteoporosis
  • Scoliosis
  • Herniated disc
  • Fibromyalgia
  • Rheumatoid arthritis
  • Multiple sclerosis
  • Parkinson’s disease
  • Chronic fatigue syndrome
  • Post-surgery recovery
  • Posture-related issues
  • Muscle imbalances
  • Sports injuries

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    Frequently asked questions

     

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