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

( Hip circles )

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Name of exercise  Hip Circles
Other names of exercise Hip circles
Description of exercise Hip circles are a simple but effective exercise that targets the muscles in the hips and core. To perform this exercise, stand with your feet shoulder-width apart and your hands on your hips. Slowly rotate your hips in a circular motion, making sure to engage your core and keep your upper body still. You can do this exercise in both directions, starting with small circles and gradually increasing the size of the circles. Hip circles help to improve hip mobility, strengthen the core muscles, and can also help to alleviate lower back pain. They are a great warm-up exercise before any workout and can be done anywhere, anytime.
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
  • Balance on sit bones with legs extended upward at 45 degrees, knees straight while leaning back on hands.
  • Inhale and circle legs clockwise, exhaling as circle is completed.
  • Repeat.
  • Repeat series in the opposite direction.

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    Video Tutorial

     

    Body Part Abdominal, Hip, Knee
    Type of Muscles Abdominal, Gluteal, Quadriceps
    Category of Exercise Stabilization
    Type of Exercise Pilates
    Body Position Sitting
    Difficulty Level High
    Direction of Exercise Flextion, Rotation
    Type of Action Rotation, Circumduction, Extension, Flexion, Abduction

    Benefits of exercise

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

  • Improved hip mobility
  • Strengthened core muscles
  • Increased balance and coordination
  • Improved posture
  • Reduced risk of hip injuries
  • Enhanced flexibility
  • Improved blood circulation
  • Toned glute muscles
  • Improved range of motion
  • Reduced lower back pain

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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

  • Hip circles exercise should be avoided if you have any acute hip or lower back injuries or pain. It should also be avoided if you have a history of chronic hip or lower back issues, as this exercise can put strain on these areas and potentially worsen the condition. Additionally, if you are pregnant, it is best to avoid hip circles as it can be uncomfortable and potentially harmful to the baby. If you have any balance or coordination issues, it is also best to avoid this exercise as it requires a certain level of stability and control. It is always important to listen to your body and consult with a medical professional before attempting any new exercise, especially if you have any preexisting conditions.

    • 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
  • Wear comfortable clothing and supportive shoes
  • Begin slowly and gradually increase intensity
  • Keep your core engaged throughout the movement
  • Avoid over-rotating or hyperextending your hips
  • Maintain proper posture and alignment
  • Breathe deeply and regularly
  • Stop if you feel any pain or discomfort
  • Do not push beyond your range of motion
  • Cool down and stretch after completing the exercise

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Lower back pain
  • Hip pain
  • Sciatica
  • Bursitis
  • Fibromyalgia

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    Frequently asked questions

     

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