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

( Hip pillow squeeze )

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Name of exercise  Iso hip add supine w/pillow
Other names of exercise Hip pillow squeeze
Description of exercise Hip pillow squeeze exercise is a simple and effective way to strengthen the muscles in your hips and thighs. To perform this exercise, lie on your back with your knees bent and feet flat on the floor. Place a pillow between your knees and squeeze it for 5-10 seconds, then release. Repeat this for 10-15 repetitions. This exercise targets the adductor muscles in your inner thighs, which are important for stabilizing the hips and improving overall lower body strength. It can also help alleviate hip pain and improve flexibility. This exercise can be done at home with minimal equipment and is suitable for people of all fitness levels.
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 in bed or on firm surface with towel roll or pillow between knees.
  • Squeeze legs together.

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    Video Tutorial

     

    Body Part Sacroiliac, Hip
    Type of Muscles Inner Thigh
    Category of Exercise __
    Type of Exercise Static
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Adduction
    Type of Action Abduction

    Benefits of exercise

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

  • Improved hip muscle strength
  • Increased hip flexibility
  • Reduced risk of hip injuries
  • Improved balance and stability
  • Better posture
  • Enhanced athletic performance
  • Reduced lower back pain
  • Improved range of motion
  • Improved blood circulation
  • Increased muscle endurance

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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 pillow squeeze exercise should be avoided if you have any pre-existing hip or lower back injuries, as it may aggravate these conditions. It is also not recommended for those who have recently undergone hip or lower back surgery. If you experience any pain or discomfort while performing the exercise, you should stop immediately and consult with a healthcare professional. Additionally, pregnant women should avoid this exercise as it may put pressure on the abdomen and pelvic area. Those with osteoporosis or osteopenia should also avoid this exercise, as it may increase the risk of fractures. It is always 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)

  • Do not hold breath.

    • Helpful in Diseases

  • Hip bursitis
  • Hip osteoarthritis
  • Hip impingement
  • Hip labral tear
  • Hip tendonitis
  • Hip flexor strain
  • Hip adductor strain
  • Hip dislocation
  • Hip fracture
  • Sciatica.

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    Frequently asked questions

     

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