Diamond hip stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Diamond hip stretch )

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Name of exercise  Stretch groin supine active
Other names of exercise Diamond hip stretch
Description of exercise The Diamond hip stretch exercise is a stretching movement that targets the hips and inner thighs. To perform this exercise, sit on the floor with your legs bent and the soles of your feet touching each other, forming a diamond shape with your legs. Gently press your knees towards the floor using your elbows, feeling a stretch in your hips and inner thighs. Hold this position for 20-30 seconds and then release. This stretch helps to improve flexibility and mobility in the hips, and can also alleviate tension and discomfort in the lower back. It is a great exercise for those who sit for long periods of time or participate in activities that require hip flexibility.
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 bent, soles of feet together.
  • Slowly let your knees drop to floor.
  • Gently rock knees up and down, stretching inner thighs.

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    Video Tutorial

     

    Body Part Hip
    Type of Muscles Inner Thigh
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Abduction
    Type of Action Flexion, Abduction, Circumduction, Extension

    Benefits of exercise

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

  • Improved hip flexibility
  • Increased range of motion
  • Reduced lower back pain
  • Improved posture
  • Strengthened hip muscles
  • Improved balance and stability
  • Reduced risk of hip injuries
  • Improved circulation
  • Improved athletic performance
  • Reduced tension and stress in hips and lower body

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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 Diamond hip stretch exercise should be avoided when an individual has any pre-existing hip injuries or conditions such as hip arthritis, bursitis, or a labral tear. It should also be avoided if the individual experiences any pain or discomfort while performing the exercise. Additionally, pregnant women should avoid this exercise as it may put too much pressure on the pelvic area. If an individual has recently undergone hip surgery or has a history of hip dislocation, they should consult with a doctor before attempting this stretch. It is important to always listen to your body and avoid any exercises that cause pain or discomfort.

    • Precautions

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

  • Keep movements very small, about one inch or less.

    • Helpful in Diseases

  • Hip pain
  • Hip bursitis
  • Hip osteoarthritis
  • Hip impingement
  • Hip flexor strain
  • Hip labral tear

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    Frequently asked questions

     

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