Double heel slide exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Double heel slide )

View Report

–

Name of exercise  AROM abdominal/lumbar training supine bil heel slides
Other names of exercise Double heel slide
Description of exercise Double heel slide exercise is a low-impact exercise that targets the muscles in the lower body, specifically the glutes, hamstrings, and quadriceps. To perform this exercise, lie on your back with your knees bent and feet flat on the floor. Slowly slide your heels towards your buttocks, keeping your hips and lower back on the ground. Hold for a few seconds and then slowly extend your legs back to the starting position. This exercise helps to improve lower body strength, flexibility, and stability. It is also a great exercise for those recovering from knee injuries or for anyone looking to strengthen their lower body muscles.
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.
  • Tighten abdominal muscles, visualize trying to push belly button up under ribs.
  • Use your hand to help push belly button up under ribs if needed.
  • While maintaining abdominal tension, lift both legs up to 90 degrees, with knees bent.
  • Return both legs to floor and straighten both legs.
  • Return legs to the bent position and repeat.

    • –

    Video Tutorial

     

    Body Part Abdominal
    Type of Muscles Abdominal
    Category of Exercise Stabilization
    Type of Exercise __
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Plantarflexion, Eversion, Flexion, Supination

    Benefits of exercise

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

  • Improved ankle flexibility
  • Increased range of motion in ankles
  • Strengthened calf muscles
  • Improved balance and stability
  • Reduced risk of ankle injuries
  • Improved posture
  • Improved overall lower body strength
  • Increased blood flow to lower legs
  • Improved foot and ankle mobility
  • Improved athletic performance

    •  

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

    When to avoid this exercise

  • The double heel slide exercise should be avoided in the following situations:If you have a recent injury or surgery to your knees, hips, or lower back. This exercise puts pressure on these areas and could worsen your condition.
  • If you have any pain or discomfort in your knees, hips, or lower back. The double heel slide exercise can aggravate existing pain and cause further injury.
  • If you have a history of knee, hip, or lower back problems. This exercise requires a lot of flexibility and can be too challenging for those with pre-existing conditions.
  • If you are pregnant. The double heel slide exercise puts pressure on the abdomen and could be harmful to the baby.
  • If you have balance issues or are prone to falls. This exercise involves lying on your back and moving your legs, which could increase your risk of falling.It is always best to consult with a doctor or physical therapist before starting any new exercise routine, especially if you have any health concerns or pre-existing conditions. They can provide personalized recommendations and modifications to ensure your safety and prevent any potential injuries.

    • Precautions

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

  • Maintain a proper lumbar position throughout the exercise. Do not hold breath.

    • Helpful in Diseases

  • Plantar fasciitis
  • Achilles tendonitis
  • Heel spurs
  • Heel bursitis
  • Ankle sprains
  • Foot and ankle arthritis
  • Posterior tibial tendon dysfunction
  • Flat feet (pes planus)
  • Shin splints
  • Metatarsalgia

    •  

    Frequently asked questions

     

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

    View Report

    Related Content

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

    Previous articleLeg raise march exercise : How to do, Benefits, Side Effects, Uses, Precautions
    Next articleCane assist overhead twist exercise : How to do, Benefits, Side Effects, Uses, Precautions

    RELATED ARTICLESMORE FROM AUTHOR