Elastic single hip twist out exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Elastic single hip twist out )

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Name of exercise  Resist hip IR stand w/elastic
Other names of exercise Elastic single hip twist out
Description of exercise The Elastic single hip twist out exercise is a dynamic movement that targets the core and hip muscles. To perform this exercise, stand with your feet shoulder-width apart and hold an elastic band in both hands. Place the band under one foot and bring it up to your opposite shoulder, with your elbows bent. Engage your core and twist your hips to the side, while simultaneously extending your arms and stretching the band. Slowly return to the starting position and repeat on the other side. This exercise helps to improve core stability, hip mobility, and overall body coordination. It is a great addition to any workout routine for building strength and flexibility.
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 waist level.
  • Grasp elastic with both hands in front of waist, involved side away from elastic.
  • Stand on involved leg, toe touching for balance with uninvolved leg.
  • Twist trunk away from elastic as shown.

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    Video Tutorial

    https://www.youtube.com/watch?v=m2ampv5JcIs%26pp=ygUJI2hpcHJvY2tz

     

    Body Part Hip
    Type of Muscles Gluteal, Outer Thigh
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Rotation
    Type of Action Flexion, Extension, Abduction, Adduction, Circumduction

    Benefits of exercise

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

  • Increased flexibility
  • Improved core strength
  • Toned abdominal muscles
  • Better posture
  • Enhanced coordination
  • Increased range of motion
  • Improved balance
  • Strengthened hip muscles
  • Reduced risk of injury
  • Improved overall physical fitness

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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 single hip twist out exercise should be avoided if you have any pre-existing hip or lower back injuries. This exercise puts a lot of strain on the hip joint and can worsen any existing conditions. It is also not recommended for pregnant women or individuals with balance issues. If you experience any pain or discomfort while performing this exercise, it is best to stop and consult with a medical professional. Additionally, it is important to use proper form and technique when performing this exercise, so if you are unsure or inexperienced, it is best to avoid it until you can receive proper instruction from a certified fitness trainer.

    • 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 sturdy and non-slip surface to perform the exercise
  • Maintain proper form and posture throughout the exercise
  • Use a suitable resistance band for your fitness level
  • Avoid overstretching the band to prevent injury
  • Keep your core engaged and your hips stable
  • Breathe evenly and do not hold your breath
  • Start with a lower resistance band and gradually increase as you get stronger
  • Stop if you feel any pain or discomfort
  • Consult a fitness professional if you are new to this exercise.

    • Helpful in Diseases

  • lower back pain
  • hip pain
  • sciatica
  • scoliosis
  • herniated disc
  • osteoarthritis
  • piriformis syndrome
  • sacroiliac joint dysfunction
  • pelvic floor dysfunction
  • hip bursitis

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    Frequently asked questions

     

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