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

( Cobbler )

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Name of exercise  Cobbler
Other names of exercise Cobbler
Description of exercise Cobbler exercise is a simple and effective stretching exercise that targets the muscles in the hips, thighs, and groin. It is named after the sitting position of a cobbler, with the soles of the feet pressed together and the knees bent out to the sides. To perform the cobbler exercise, sit on the floor with your feet touching and your knees bent out to the sides. Gently press your knees towards the floor while keeping your back straight. Hold this position for 15-30 seconds and then release. This exercise can help improve flexibility, reduce tension in the hips and thighs, and alleviate lower back pain.
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
  • Sit with knees bent, and soles of feet together.
  • Lower knees to floor.
  • Place fingers around toes.
  • Exhale and bend head forward to feet.
  • Hold and repeat.

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    Video Tutorial

     

    Body Part Lumbar, Hip
    Type of Muscles Back, Inner Thigh
    Category of Exercise Streatching
    Type of Exercise __
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Flexion, Eversion, Dorsiflexion, Abduction

    Benefits of exercise

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

  • Improves balance and coordination
  • Builds strength in the lower body
  • Targets multiple muscle groups at once
  • Increases flexibility
  • Can be modified for different fitness levels
  • Helps with ankle stability
  • Enhances agility and speed
  • Can be done without any equipment
  • Burns calories and promotes weight loss
  • Can be incorporated into a full-body workout routine

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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 Cobbler exercise, also known as the butterfly stretch, is a seated stretch that targets the inner thighs and groin muscles. While this exercise can be beneficial for improving flexibility and range of motion in these areas, there are certain situations where it should be avoided. Firstly, individuals with existing knee or hip injuries should avoid the Cobbler exercise as it can put pressure on these joints and aggravate the injury. Pregnant women should also avoid this exercise as it can put strain on the abdominal muscles and pelvic floor. Additionally, those with lower back pain or sciatica should avoid the Cobbler exercise as it can exacerbate these conditions. It is always important to consult with a healthcare professional before starting any new exercise routine, especially if you have any underlying health conditions or injuries.

    • Precautions

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

  • Avoid overstretching
  • Use proper form
  • Wear comfortable clothing
  • Warm up before starting
  • Do not hold your breath
  • Start with lower intensity
  • Listen to your body
  • Avoid jerky movements
  • Do not force the stretch
  • Stop if you feel pain

    • Helpful in Diseases

  • Plantar fasciitis
  • Flat feet
  • Achilles tendinitis
  • Bunions
  • Hammer toes
  • Heel spurs
  • Metatarsalgia
  • Morton’s neuroma
  • Tarsal tunnel syndrome
  • Diabetic foot ulcers
  • Peripheral neuropathy

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    Frequently asked questions

     

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