Elastic inward pull and squat exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Elastic inward pull and squat )

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Name of exercise  Resist knee squat uni w/medial pull w/elastic
Other names of exercise Elastic inward pull and squat
Description of exercise Elastic inward pull and squat exercise is a dynamic movement that combines the benefits of both resistance training and bodyweight exercises. It involves using an elastic band to perform an inward pulling motion while simultaneously squatting. This exercise targets multiple muscle groups including the glutes, thighs, and core, while also improving balance and coordination. The elastic band adds resistance to the movement, making it more challenging and effective for building strength and muscle. It can be modified to suit different fitness levels by adjusting the band’s tension or using different resistance bands. Regularly incorporating elastic inward pull and squat exercise into your workout routine can lead to increased muscle strength, improved posture, and better overall fitness.
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 at knee level.
  • Loop elastic around lower thigh of involved leg, pulling from the inside.
  • Stand on involved leg.
  • Slowly bend knee.
  • Straighten knee and repeat.

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    Video Tutorial

     

    Body Part Knee
    Type of Muscles Gluteal, Quadriceps, Hamstring, Outer Thigh
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Flextion, Adduction
    Type of Action Flexion, Extension, Plantarflexion, Dorsiflexion, Abduction

    Benefits of exercise

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

  • Increased muscle strength and endurance
  • Improved balance and coordination
  • Enhanced flexibility and range of motion
  • Reduced risk of injury
  • Increased calorie burn and weight loss
  • Improved posture and alignment
  • Activation of multiple muscle groups simultaneously
  • Can be modified for all fitness levels
  • Can be done anywhere with minimal equipment
  • Cost-effective and time-efficient workout option

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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

  • Elastic inward pull and squat exercises should be avoided if you have any injuries or pain in your lower back, hips, knees, or ankles. These exercises put a lot of strain on these areas and can aggravate existing injuries or cause new ones. If you have a history of joint problems or chronic pain, it is best to consult with a doctor or physical therapist before attempting these exercises. Pregnant women should also avoid these exercises as they can put pressure on the pelvic floor and potentially harm the baby. It is important to listen to your body and modify or avoid these exercises if you experience any discomfort or pain.

    • Precautions

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

  • To maintain balance, hold onto chair or toe touch with other foot.

    • Helpful in Diseases

  • arthritis
  • osteoporosis
  • osteoarthritis
  • fibromyalgia
  • chronic pain
  • muscle weakness
  • balance problems

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    Frequently asked questions

     

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