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

( Elastic inside hip stretch )

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Name of exercise  Stretch hip ER supine w/elastic
Other names of exercise Elastic inside hip stretch
Description of exercise The Elastic inside hip stretch exercise is a dynamic stretch that targets the inner hip muscles, specifically the adductors. It involves using an elastic band or resistance band to increase the intensity of the stretch and improve flexibility. To perform this exercise, one leg is placed inside the elastic band while the other leg is extended out to the side. The band is then pulled gently towards the body, creating a stretch in the inner thigh. This exercise can help alleviate tension and tightness in the hips, improve range of motion, and prevent injury. It is commonly used in warm-up routines for athletes and can also be beneficial for anyone looking to improve their hip mobility.
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
  • Attach elastic to secure object above.
  • Loop elastic around right thigh at knee.
  • Lie on back with right ankle crossed over left knee.
  • Allow right leg to relax and stretch downward.
  • Repeat with left leg.

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    Video Tutorial

     

    Body Part Hip
    Type of Muscles Gluteal, Inner Thigh
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Rotation, Abduction
    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 flexibility
  • Increased range of motion
  • Reduced risk of injury
  • Strengthened hip muscles
  • Improved posture
  • Increased blood flow to hips
  • Reduced lower back pain
  • Improved athletic performance
  • Improved balance
  • Relieved tension in hips

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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 Elastic inside hip stretch exercise is not suitable for everyone, and there are certain situations where it should be avoided. Firstly, if you have a history of hip injuries or pain, it is important to consult with a medical professional before attempting this exercise. Additionally, if you are pregnant, have recently given birth, or have any pelvic floor issues, it is best to avoid this exercise as it can put strain on those areas. People with lower back pain or spinal conditions should also avoid this exercise as it can aggravate those conditions. If you experience any discomfort or pain while performing this exercise, stop immediately and consult with a doctor or physical therapist.

    • Precautions

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

  • Do not allow low back to arch.

    • Helpful in Diseases

  • sciatica
  • piriformis syndrome
  • hip bursitis
  • osteoarthritis
  • iliotibial band syndrome
  • hip flexor strain
  • sacroiliac joint dysfunction
  • hip impingement
  • lumbar disc herniation
  • hip osteoarthritis
  • tight hip flexors
  • hip labral tear

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    Frequently asked questions

     

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