Sidelying hackey exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Sidelying hackey )

View Report

–

Name of exercise  Dynam hip abd/flx sidelying
Other names of exercise Sidelying hackey
Description of exercise Sidelying hackey exercise is a functional movement that involves lying on one side and performing a kicking motion with the top leg, mimicking the movement of a hackey sack. This exercise is commonly used in physical therapy and rehabilitation to improve hip and core stability, balance, and coordination. It also targets the muscles of the lower body, including the glutes, hamstrings, and quadriceps. The movement challenges the body to maintain proper alignment and control, making it a great exercise for athletes and individuals looking to improve their overall physical fitness. Sidelying hackey exercise can be modified to suit different fitness levels and can be incorporated into a full-body workout routine.
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
  • Begin lying on side. Lift top leg, bending knee and bringing foot in front of hips.
  • Return and repeat. Repeat series lying on other side.

    • –

    Video Tutorial

     

    Body Part Hip, Knee
    Type of Muscles Gluteal, Quadriceps, Hamstring, Outer Thigh
    Category of Exercise __
    Type of Exercise Dynamic
    Body Position Sidelying
    Difficulty Level Low
    Direction of Exercise Flextion, Abduction, Diagonal
    Type of Action Flexion, Abduction, Elevation

    Benefits of exercise

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

  • Improved balance
  • Enhanced coordination
  • Increased core strength
  • Better hip mobility
  • Improved posture
  • Enhanced muscle endurance
  • Strengthened glutes
  • Improved athletic performance
  • Increased lower body stability
  • Improved flexibility

    •  

    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Sidelying hackey exercise should be avoided if you have any existing injuries or pain in your shoulders, neck, or back. It is also not recommended if you have any conditions that affect your balance or coordination, such as vertigo or inner ear problems. Pregnant women should also avoid this exercise as it puts pressure on the abdomen and may cause discomfort. Additionally, if you have any recent surgery or medical procedures in the abdominal area, it is best to avoid this exercise until you have fully recovered. It is important to listen to your body and stop the exercise if you experience any pain or discomfort. Always consult with a healthcare professional before starting any new exercise routine.

    • 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 soft surface or mat to lie on
  • Keep your head and neck in a neutral position
  • Engage your core muscles throughout the exercise
  • Keep your legs and feet in a comfortable position
  • Avoid excessive twisting or jerking movements
  • Breathe evenly and deeply throughout the exercise
  • Do not push yourself beyond your comfort level
  • Stop immediately if you feel any pain or discomfort
  • Consult a professional if you have any pre-existing injuries or medical conditions.

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff tendinitis
  • Bursitis
  • Frozen shoulder
  • Shoulder instability
  • Shoulder arthritis
  • Shoulder dislocation
  • Shoulder separation
  • Shoulder fracture
  • Shoulder labral tear
  • Thoracic outlet syndrome

    •  

    Frequently asked questions

     

    */ – *./ – *../ – *../ – *…/ – *…./ – *…../ – *……/ – *……./ – *……../ – *………/ – *………./ – *………../ – *…………/ – *…………./ – *…………../ – *……………/ – *……………./ – *……………../ – *………………/ – *………………./ – *………………../ – *…………………/ – *…………………./ – *…………………../ – *……………………/

    View Report

    Related Content

    * – *. – *.. – *.. – *… – *…. – *….. – *…… – *……. – *…….. – *……… – *………. – *……….. – *………… – *…………. – *………….. – *…………… –

    Previous articleSide crouch to forward crouch exercise : How to do, Benefits, Side Effects, Uses, Precautions
    Next articleStanding knee to chest exercise : How to do, Benefits, Side Effects, Uses, Precautions

    RELATED ARTICLESMORE FROM AUTHOR