Inside leg chair stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Inside leg chair stretch )

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Name of exercise  Stretch hip adductor stand w/chair
Other names of exercise Inside leg chair stretch
Description of exercise The inside leg chair stretch is a simple yet effective exercise that targets the inner thighs and hip flexors. To perform this exercise, sit on a chair with your feet flat on the ground and your knees bent at a 90-degree angle. Place your hands on the sides of the chair for support. Slowly bring one foot off the ground and cross it over the other leg, resting your ankle on the opposite knee. Gently press down on the crossed leg to deepen the stretch. Hold for 30 seconds and then switch legs. This exercise helps to improve flexibility and range of motion in the inner thighs and can also alleviate tension in the hip flexors.
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 with leg out to side with foot on chair, foot turned inward as shown.
  • Squat to 45 degrees on weight bearing leg until a stretch is felt in groin area.

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    Video Tutorial

     

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

    Benefits of exercise

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

  • Increased flexibility
  • Improved range of motion
  • Strengthened inner thigh muscles
  • Reduced risk of injury
  • Improved posture
  • Increased blood flow to legs
  • Improved balance and stability
  • Reduced tension in hip and groin area
  • Can be done anywhere with minimal equipment
  • Can be modified for different fitness levels

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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 Inside leg chair stretch exercise is generally a safe and effective stretch for most people. However, there are certain situations where it should be avoided or modified:If you have a knee injury or pain in your knees, this exercise may put too much strain on the joint and worsen your condition.
  • If you have a history of hip problems, such as hip impingement or labral tears, this exercise may aggravate your symptoms and should be avoided.
  • Pregnant women should avoid this exercise as it may put too much pressure on the abdominal muscles and pelvic floor.
  • If you have recently had surgery on your legs, hips, or lower back, it is best to avoid this exercise until you have fully recovered.
  • If you experience any pain or discomfort during the exercise, stop immediately and consult a healthcare professional.Overall, it is important to listen to your body and avoid this exercise if it causes any pain or discomfort. Consult with a healthcare professional if you have any concerns or are unsure if this exercise is safe for you.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up before starting the exercise
  • Use a chair with sturdy legs
  • Keep your back straight throughout the exercise
  • Do not overstretch your legs
  • Avoid bouncing or jerking movements
  • Take breaks if you feel any discomfort
  • Keep your feet flat on the ground
  • Engage your core muscles
  • Breathe deeply and evenly
  • Gradually increase the intensity of the stretch

    • Helpful in Diseases

  • List only, no description, separate each with pipe sign, do not add numbersKnee pain
  • Arthritis
  • Sciatica
  • Hip pain
  • Lower back pain
  • Muscle cramps
  • Stiffness in legs

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    Frequently asked questions

     

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