Hip bird dog exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Hip bird dog )

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Name of exercise  AROM lumbar alt arm/leg (hip bird dog) w/ball
Other names of exercise Hip bird dog
Description of exercise The hip bird dog exercise is a popular core strengthening exercise that targets the muscles in the hips, lower back, and glutes. To perform this exercise, start in a tabletop position with your hands and knees on the ground. Engage your core and extend your right arm straight out in front of you while simultaneously extending your left leg straight out behind you. Hold for a few seconds, then return to the starting position. Repeat on the opposite side. This exercise helps to improve balance, stability, and overall core strength. It can also help to alleviate lower back pain and improve posture.
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 lying with hips over ball as shown.
  • Lift leg while raising the opposite arm.
  • Hold 2-3 secs.
  • Return to start position and repeat with other leg and opposite arm.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal
    Type of Muscles Abdominal, Back
    Category of Exercise __
    Type of Exercise __
    Body Position Prone
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Abduction, Extension, Elevation, Retraction

    Benefits of exercise

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

  • Improved core stability
  • Increased hip mobility
  • Strengthened glutes
  • Improved balance
  • Reduced back pain
  • Improved posture
  • Increased muscle endurance
  • Reduced risk of injury
  • Improved coordination
  • Improved athletic performance

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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 Hip bird dog exercise should be avoided if you have any pre-existing injuries or conditions in your hips, lower back, or shoulders. This includes conditions such as hip bursitis, sciatica, herniated discs, or rotator cuff injuries. It is also not recommended for pregnant women or individuals with balance issues. If you experience any pain or discomfort during the exercise, it is important to stop immediately and consult with a medical professional. Additionally, if you are new to exercising or have not properly warmed up, it is best to avoid this exercise until you have built up strength and stability in your core and hips.

    • 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
  • Maintain proper form and alignment throughout the movement
  • Engage your core muscles to support your spine
  • Start with small movements and gradually increase the range of motion
  • Keep your hips and shoulders level and stable
  • Avoid arching your back or rounding your shoulders
  • Breathe steadily and avoid holding your breath
  • Use a mat or cushion for comfort and support
  • Stop immediately if you feel any pain or discomfort
  • Consult a professional if you have any pre-existing injuries or conditions.

    • Helpful in Diseases

  • Hip bird dog exercise is helpful in lower back pain
  • Sciatica
  • Hip pain
  • Knee pain
  • Hip replacement
  • Hip surgery
  • Hip fracture
  • Hip injury
  • Hip arthritis
  • Hip bursitis
  • Hip tendonitis
  • Hip impingement
  • Hip dysplasia
  • Sacroiliac joint dysfunction
  • Piriformis syndrome
  • Herniated disc
  • Degenerative disc disease
  • Spondylolisthesis
  • Osteoporosis
  • Ankylosing spondylitis
  • Fibromyalgia
  • Muscle imbalances
  • Postural dysfunction
  • Sports injuries
  • Rehabilitation after surgery
  • Postpartum recovery

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    Frequently asked questions

     

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