Fire hydrant circles exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Fire hydrant circles )

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Name of exercise  Dynam hip rotn 4 point knee
Other names of exercise Fire hydrant circles
Description of exercise Fire hydrant exercise is a simple yet effective movement that targets the glutes, hips, and core muscles. To perform this exercise, start on all fours with your hands directly under your shoulders and your knees under your hips. Keeping your core engaged and your back straight, lift one leg out to the side, keeping your knee bent at a 90-degree angle. Pause at the top, then lower your leg back to the starting position. Repeat on the other side. This exercise helps to improve hip mobility, strengthen the glutes, and can also be beneficial for improving balance and stability. It is a great addition to any lower body workout routine.
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
  • Begin in four point kneeling
  • Lift leg to side, keeping knee bent.
  • Move thigh in circles forward, then backward.
  • Lower and repeat with other leg.
  • Repeat.

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    Video Tutorial

     

    Body Part Hip
    Type of Muscles Outer Thigh, Inner Thigh
    Category of Exercise __
    Type of Exercise Dynamic
    Body Position Kneeling
    Difficulty Level Low
    Direction of Exercise Extenstion, Rotation
    Type of Action Abduction, Circumduction, Extension

    Benefits of exercise

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

  • Improves cardiovascular health
  • Increases muscular endurance
  • Targets multiple muscle groups
  • Enhances balance and coordination
  • Can be modified for different fitness levels
  • Requires minimal equipment
  • Can be done anywhere
  • Helps with weight loss and management
  • Increases bone density
  • Promotes functional strength and mobility

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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

  • Fire hydrant exercises should be avoided when you have a pre-existing injury or condition that may be aggravated by this movement. It is important to consult with a medical professional before attempting any new exercises, especially if you have a history of knee, hip, or back problems. Additionally, if you experience pain or discomfort during the exercise, it is best to stop and seek guidance from a professional. It is also important to avoid this exercise if you are pregnant or have recently given birth, as it may put unnecessary strain on your body. Overall, it is important to listen to your body and avoid any exercises that may cause harm or discomfort.

    • Precautions

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

  • Check for any obstacles or hazards in the exercise area
  • Wear appropriate clothing and footwear
  • Have a partner or spotter present for safety
  • Keep proper form and technique throughout the exercise
  • Start with a lighter weight and gradually increase as needed
  • Keep a safe distance from other people or equipment
  • Do not overexert yourself or push through pain
  • Stay hydrated and take breaks when needed
  • Avoid jerky or sudden movements
  • Always warm up and stretch before starting the exercise.

    • Helpful in Diseases

  • arthritis
  • obesity
  • osteoporosis
  • heart disease
  • diabetes
  • high blood pressure
  • chronic obstructive pulmonary disease (COPD)
  • asthma
  • fibromyalgia
  • multiple sclerosis (MS)

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    Frequently asked questions

     

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