Elastic knee pull apart exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Elastic knee pull apart )

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Name of exercise  Resist hip ER sit w/elastic
Other names of exercise Elastic knee pull apart
Description of exercise Elastic knee pull apart exercise is a resistance training exercise that targets the muscles in the legs, specifically the quadriceps and hamstrings. It involves using an elastic band or resistance band to add resistance to the movement. To perform this exercise, stand with your feet shoulder-width apart and place the band around your knees. Slowly bend your knees and push them outwards against the resistance of the band. Hold for a few seconds, then release and return to the starting position. This exercise helps to strengthen the muscles in the legs, improve stability and balance, and can also be beneficial for knee rehabilitation. It can be modified for different fitness levels by using a lighter or heavier resistance band.
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 on chair.
  • Loop elastic around thighs, near the knees.
  • Keep ankles together, spread knees apart.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Sacroiliac, Hip
    Type of Muscles Gluteal, Outer Thigh
    Category of Exercise __
    Type of Exercise __
    Body Position Sitting
    Difficulty Level Medium
    Direction of Exercise Abduction
    Type of Action Abduction, Extension

    Benefits of exercise

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

  • Improved knee stability
  • Increased range of motion
  • Strengthened quadriceps muscles
  • Enhanced balance and coordination
  • Reduced risk of knee injuries
  • Improved sports performance
  • Increased flexibility
  • Improved posture
  • Reduced knee pain
  • Strengthened hip and glute muscles

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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 knee pull apart exercise should be avoided if you have any knee injuries or pain, as it can put added stress on the knee joint and potentially worsen the injury. It should also be avoided if you have any recent surgeries or have been advised by a doctor to avoid high-impact exercises. Additionally, if you have any chronic conditions such as arthritis or osteoporosis, this exercise may not be suitable for you. It is important to listen to your body and avoid this exercise if you experience any discomfort or pain. Consult with a healthcare professional before attempting this exercise if you are unsure about its suitability for your individual circumstances.

    • Precautions

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

  • Warm up properly before starting the exercise
  • Use a proper resistance band
  • Keep your back straight
  • Engage your core muscles
  • Do not force the movement
  • Keep your arms and legs in a controlled motion
  • Avoid jerky movements
  • Do not overstretch the band
  • Keep your feet planted on the ground
  • Stop if you feel any pain or discomfort

    • Helpful in Diseases

  • knee pain
  • arthritis
  • osteoarthritis
  • patellar tendinitis
  • ACL injuries
  • IT band syndrome
  • patellofemoral pain syndrome
  • runner’s knee
  • chondromalacia patella
  • bursitis
  • meniscus tears

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    Frequently asked questions

     

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