Elastic thigh push out exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Elastic thigh push out )

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Name of exercise  Resist hip abd uni stand w/elastic proximal
Other names of exercise Elastic thigh push out
Description of exercise Elastic thigh push out exercise is a resistance training exercise that targets the muscles in the thighs. It involves using an elastic band or resistance band to provide resistance while pushing the thighs outwards. This exercise primarily works the adductor muscles, which are responsible for bringing the thighs together. It also engages the glutes, quadriceps, and hamstrings to a lesser extent. To perform this exercise, you need to sit on the floor with your legs extended and an elastic band wrapped around your thighs. Then, push your thighs outwards against the resistance of the band, hold for a few seconds, and then release. This exercise can help improve thigh strength, stability, and balance.
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.
  • Loop elastic around thigh of involved leg, slightly above knee.
  • Stand on uninvolved leg.
  • Keep knee straight and move involved leg outward as shown.
  • Return to start position and repeat.

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    Video Tutorial

     

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

    Benefits of exercise

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

  • Improved hip mobility
  • Increased leg strength
  • Toned inner thigh muscles
  • Improved balance and stability
  • Increased flexibility
  • Improved posture
  • Reduced risk of injury
  • Increased muscle endurance
  • Improved coordination
  • Increased range of motion

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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 thigh push out exercise should be avoided if you have any pre-existing injuries or conditions in your thighs, hips, or lower back. This exercise puts a lot of strain on these areas, so if you are experiencing pain or discomfort, it is best to avoid this exercise and consult with a medical professional.Additionally, if you are pregnant or have recently given birth, it is important to avoid this exercise as it can put added pressure on your pelvic floor and abdominal muscles.If you are a beginner or have not exercised in a while, it is also recommended to avoid this exercise until you have built up enough strength and stability in your lower body.Lastly, if you are feeling fatigued or have any dizziness or lightheadedness, it is best to skip this exercise and focus on low-impact movements. Always listen to your body and modify any exercises as needed.

    • Precautions

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

  • 1) Warm up properly before starting the exercise
  • 2) Use proper form and technique
  • 3) Start with lower resistance and gradually increase
  • 4) Avoid locking your knees
  • 5) Keep your back straight and core engaged
  • 6) Do not push out too far or too forcefully
  • 7) Breathe evenly throughout the exercise
  • 8) Stop immediately if you feel any pain or discomfort
  • 9) Use a stable and secure surface to push against
  • 10) Consult a professional if you have any pre-existing injuries or conditions.

    • Helpful in Diseases

  • arthritis
  • osteoarthritis
  • inflammation
  • hip pain
  • knee pain
  • muscle strain
  • tendonitis
  • bursitis
  • sciatica

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    Frequently asked questions

     

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