Heel slide initial exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Heel slide initial )

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Name of exercise  Heel Slide Initial
Other names of exercise Heel slide initial
Description of exercise Heel slide initial exercise is a simple and effective exercise that helps to improve flexibility and mobility in the lower body. It involves lying on your back with your knees bent and feet flat on the ground. From this position, you slowly slide one heel along the ground, straightening your leg until you feel a gentle stretch in your hamstring muscles. Hold the stretch for a few seconds before sliding your heel back to the starting position. This exercise can be repeated with both legs and can be modified by using a towel or resistance band to increase the intensity. It is a great way to warm up the muscles before a workout or to alleviate tightness and discomfort in the legs.
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 on back, knees bent, arms at side, feet flat on floor.
  • Slide one leg out straight while inhaling.
  • Gently exhale and firmly dig heel into mat but do not move leg.
  • Maintain stable pelvis.
  • Repeat.

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    Video Tutorial

     

    Body Part Abdominal, Hip
    Type of Muscles Abdominal, Hamstring
    Category of Exercise Stabilization
    Type of Exercise Pilates
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Flexion, Plantarflexion

    Benefits of exercise

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

  • Improved range of motion
  • Increased flexibility
  • Strengthened muscles
  • Improved balance and stability
  • Reduced risk of injury
  • Improved posture
  • Enhanced athletic performance
  • Improved joint mobility
  • Increased blood flow to muscles
  • 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 heel slide initial exercise should be avoided if you have any acute pain or inflammation in your knee, hip, or ankle. It should also be avoided if you have recently undergone surgery or have a history of knee instability. If you have a knee or hip replacement, it is important to consult with your doctor before attempting this exercise. Additionally, if you have any balance or coordination issues, it is best to avoid this exercise as it involves sliding your foot along the ground. If you experience any discomfort or pain while performing the exercise, stop immediately and consult with a healthcare professional.

    • 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 towel or mat to provide a smooth surface for your heel to slide on
  • Keep your heel in contact with the surface at all times
  • Do not force the movement, go at a comfortable pace
  • Keep your knee in line with your hip and ankle
  • Engage your core muscles to stabilize your body
  • Avoid arching your back or lifting your hips off the ground
  • Stop immediately if you feel any pain or discomfort
  • Gradually increase the range of motion as you become more comfortable
  • Consult a physical therapist or doctor if you have any pre-existing injuries or conditions.

    • Helpful in Diseases

  • arthritis
  • knee injuries
  • post-surgery rehabilitation

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    Frequently asked questions

     

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