Elastic Quad extension exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Elastic Quad extension )

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Name of exercise  Resist knee ext prone w/elastic
Other names of exercise Elastic Quad extension
Description of exercise Elastic quad extension exercise is a resistance training exercise that targets the quadriceps muscles in the front of the thigh. It involves using an elastic band or resistance band to add resistance to the movement. To perform the exercise, one must stand with feet hip-width apart and loop the band around the ankles. Then, bend the knees slightly and push the hips back while keeping the back straight. Next, extend the knees to straighten the legs and pull the band apart to create tension. Hold for a few seconds before returning to the starting position. This exercise helps improve quad strength, stability, and flexibility. It is also a great option for those with knee pain as it is a low-impact exercise.
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 face down, attach elastic to ankle.
  • Attach other end of elastic to secure object near head or shoulders.
  • Begin with knee bent.
  • Extend knee against pull of band.
  • Slowly return to start position and repeat.

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    Video Tutorial

     

    Body Part Knee
    Type of Muscles Quadriceps
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Prone
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Extension

    Benefits of exercise

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

  • Increased quad strength
  • Improved knee stability
  • Enhanced balance and coordination
  • Reduced risk of knee injuries
  • Improved sports performance
  • Increased range of motion in the knee joint
  • Improved posture
  • Reduced lower back pain
  • Improved overall lower body strength
  • Increased muscle definition in the quads

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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 Quad extension exercise should be avoided if you have any injuries or pain in your knees, hips, or lower back. It should also be avoided if you have any conditions that affect your joints, such as arthritis or osteoporosis. If you are pregnant, it is best to consult with your doctor before attempting this exercise. Additionally, if you have recently had surgery or are recovering from an injury, it is important to avoid this exercise until you have fully healed and have been cleared by a medical professional. It is always important to listen to your body and avoid any exercises that cause discomfort or pain.

    • 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 proper form and technique
  • Start with light resistance and gradually increase
  • Avoid overextending the knee joint
  • Keep the back straight and core engaged
  • Do not hold your breath
  • Stop if you experience any pain or discomfort
  • Use a chair or wall for balance if needed
  • Avoid jerky or sudden movements
  • Do not perform the exercise if you have a knee injury.

    • Helpful in Diseases

  • Arthritis
  • Knee injuries
  • Spinal cord injuries
  • Multiple sclerosis
  • Muscular dystrophy
  • Parkinson’s disease
  • Cerebral palsy

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    Frequently asked questions

     

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