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

( Hip rotation stretch w/club )

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Name of exercise  Stretch hip rotn stand w/club
Other names of exercise Hip rotation stretch w/club
Description of exercise The hip rotation stretch with a club is a dynamic exercise that helps to improve flexibility and mobility in the hips. To perform this exercise, stand with your feet shoulder-width apart and hold a club or broomstick horizontally behind your back, resting it on your hips. Slowly rotate your hips in a circular motion, keeping your upper body still. As you rotate, focus on keeping your core engaged and maintaining good posture. You should feel a stretch in your hip muscles. Repeat in the opposite direction. This exercise can help to improve range of motion in the hips, which can be beneficial for activities such as golf, tennis, and everyday movements.
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
  • Hold club in hands with club resting on shoulders, behind neck as shown.
  • Twist to right, bending left knee slightly and raising left heel.
  • Return to start position and bend and twist to other side.
  • Repeat.

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    Video Tutorial

     

    Body Part Hip
    Type of Muscles Gluteal
    Category of Exercise Streatching
    Type of Exercise __
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Rotation
    Type of Action Rotation, Extension, Abduction

    Benefits of exercise

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

  • Improved hip mobility
  • Increased range of motion
  • Strengthened core muscles
  • Improved posture
  • Reduced risk of injury
  • Increased athletic performance
  • Improved balance and coordination
  • Reduced lower back pain
  • Improved flexibility
  • Improved overall movement and function

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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 rotation stretch with club exercise should be avoided if you have any current or previous injuries to the hips, lower back, or knees. It is also not recommended if you have any pain or discomfort in these areas during the exercise. If you are pregnant, it is best to avoid this exercise as it can put strain on the pelvic area. Additionally, if you have any balance or coordination issues, it is important to avoid this exercise as it involves standing on one leg. Always consult with a medical professional before attempting this or any other exercise if you have any concerns about your health or physical abilities.

    • 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 dowel for the stretch
  • Keep your back straight and core engaged
  • Move slowly and with control
  • Avoid overstretching or pushing beyond your limits
  • Do not force the movement if you feel pain
  • Breathe deeply and regularly throughout the exercise
  • Keep your feet planted firmly on the ground
  • Keep your hips and shoulders square to the front
  • Stop immediately if you feel any discomfort or dizziness

    • Helpful in Diseases

  • Hip pain
  • Arthritis
  • Sciatica
  • Bursitis
  • Tendinitis
  • Piriformis syndrome
  • Hip impingement
  • Osteoporosis
  • Hip fracture
  • Hip replacement
  • Hip dysplasia
  • Hip flexor strain
  • IT band syndrome
  • Trochanteric bursitis
  • Sacroiliac joint dysfunction
  • Lumbar spine issues
  • Scoliosis
  • Herniated disc
  • Spinal stenosis
  • Fibromyalgia
  • Rheumatoid arthritis
  • Ankylosing spondylitis
  • Osteoarthritis
  • Multiple sclerosis
  • Parkinson’s disease
  • Stroke
  • Cerebral palsy
  • Muscular dystrophy
  • Spinal cord injury
  • Post-surgical rehabilitation
  • Sports injuries

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    Frequently asked questions

     

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