Hip bow stretch w/club exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Hip bow stretch w/club )

View Report

–

Name of exercise  Stretch hip stand w/club
Other names of exercise Hip bow stretch w/club
Description of exercise Hip bow stretch with club exercise is a dynamic stretch that targets the hip flexors, glutes, and lower back. To perform this exercise, stand with your feet shoulder-width apart and hold a club or broomstick behind your back with your hands shoulder-width apart. Slowly bend your knees and lower your body into a squat position while keeping your back straight and the club against your back. As you lower, push your hips back and bring your chest forward, creating a “bow” shape with your body. Hold this position for a few seconds, then slowly return to the starting position. This exercise helps improve hip mobility and flexibility, while also strengthening the muscles in the lower body.
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
  • Stand holding club in front of one hip as shown.
  • Twist body towards the club, keeping the leg near the club straight and bending the other knee slightly and lean backwards until a stretch is felt in the hip and buttocks area on the side of the club.
  • Return and repeat stretch with club on other side.

    • –

    Video Tutorial

     

    Body Part Hip
    Type of Muscles Gluteal
    Category of Exercise Streatching
    Type of Exercise __
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Flextion, Rotation
    Type of Action Abduction, Flexion, Elevation

    Benefits of exercise

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

  • Increased hip mobility
  • Improved balance
  • Strengthened core muscles
  • Reduced risk of hip injuries
  • Improved posture
  • Increased flexibility in the lower back
  • Improved range of motion in the hips
  • Increased blood flow to the hips
  • Improved coordination
  • Reduced tension in the hip muscles

    •  

    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 bow stretch with club exercise should be avoided if you have any current or past injuries or pain in your hips, lower back, or shoulders. It is also not recommended for individuals with limited range of motion in these areas. If you are pregnant or have recently given birth, this exercise should also be avoided. Additionally, if you experience any discomfort or pain while performing the exercise, it is important to stop immediately and consult with a healthcare professional. The hip bow stretch with club can put strain on the joints and muscles, so it is important to approach it with caution and only perform it if you are able to do so safely.

    • 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 lightweight club or stick for the stretch
  • Keep your back straight and shoulders relaxed
  • Avoid arching your back excessively
  • Engage your core muscles to support your spine
  • Start with small movements and gradually increase the range of motion
  • Do not force the stretch beyond your comfort level
  • Breathe deeply and evenly throughout the exercise
  • Keep your feet planted firmly on the ground
  • Stop the exercise if you experience any pain or discomfort.

    • Helpful in Diseases

  • Low back pain
  • Hip pain
  • Sciatica
  • Piriformis syndrome
  • IT band syndrome
  • Hip flexor strain
  • Groin strain
  • Hip bursitis
  • Hip osteoarthritis
  • Hip impingement
  • Hip labral tear

    •  

    Frequently asked questions

     

    */ – *./ – *../ – *../ – *…/ – *…./ – *…../ – *……/ – *……./ – *……../ – *………/ – *………./ – *………../ – *…………/ – *…………./ – *…………../ – *……………/ – *……………./ – *……………../ – *………………/ – *………………./ – *………………../ – *…………………/ – *…………………./ – *…………………../ – *……………………/

    View Report

    Related Content

    * – *. – *.. – *.. – *… – *…. – *….. – *…… – *……. – *…….. – *……… – *………. – *……….. – *………… – *…………. – *………….. – *…………… –

    Previous articleForward sidebend trunk twist stretch w/club exercise : How to do, Benefits, Side Effects, Uses, Precautions
    Next articleBehind back shoulder stretch w/club exercise : How to do, Benefits, Side Effects, Uses, Precautions

    RELATED ARTICLESMORE FROM AUTHOR